Smoked Chicken Legs - PCOS-Friendly Recipe
This Smoked Chicken Legs is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 tbsp. garlic powder
- 1 tbsp. paprika
- kosher salt
- Pepper
- 6 chicken legs
- 1/4 c. apple cider vinegar
- 1/4 c. water
- 1/4 c. brown sugar
- 2 tbsp. ketchup
- 1 tsp. molasses
- 1 tsp. Liquid Smoke
- 1 clove garlic
- 3 c. Wood Chips
- 2 piece heavy-duty foil (if you don't have a smoker)
Instructions
- In a small bowl, combine the garlic powder, paprika, 2 teaspoons salt, and 1 teaspoon pepper. Rub all over the chicken and refrigerate for at least 1 hour or up to 1 day.
- Place the wood chips in the smoker according to manufacturer's instructions and heat to 225 degrees F, then place the chicken on the racks bone-side down and cook, turning halfway through, until the internal temperature is 165 degrees F, 2 to 3 hours.
- If you do not have a smoker: Remove the grill grates from one side of a gas grill and heat over medium-high heat. Tear 4 pieces of heavy-duty foil. Divide the chips between two pieces of foil, then sandwich with the other pieces. Fold over all of the edges to seal. Use a fork to poke holes in the top piece of foil. Place one foil package directly on the burner and let cook until the package begins to smoke, about 5 minutes. Let smoke for 5 minutes, then reduce heat to medium-low (the package should still be smoking).
- Place the chicken on the other side of the grill opposite the foil package, bone-side down (the chicken is on the grill grates over the burners not in use). Cover the grill and cook, turning the chicken halfway through, until the internal temperature reaches 165 degrees F, 2 to 3 hours (if your grill has a temperature gauge, try to maintain 225 degrees F to 235 degrees F with the burners not directly under the chicken). If the foil packet stops smoking, replace with the second one, increasing the heat to get it smoking and reducing heat after it has started.
- Meanwhile, in a medium saucepan, combine the vinegar, water, sugar, ketchup, molasses, liquid smoke, and garlic. Bring to a boil, then reduce heat and simmer until slightly thickened, 15 to 20 minutes. Brush over the cooked chicken. Or, if desired, before serving, increase grill to medium-high and grill the chicken, turning and basting with the sauce, until the skin is beginning to char, about 5 minutes.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Apple Cider Vinegar.
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Frequently Asked Questions
Yes, this Smoked Chicken Legs recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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