Online Personal Trainer Main Meal Recipes - Delaware Drummers

Serves: 2

Shopping & Ingredients List:

4 Chicken Drumsticks*

5-6 pumps Olive Oil Cooking Spray

BBQ Rub

1 tsp each Salt, Paprika, Stevia

2 tsp Garlic Granules

½ tsp Ground Black Pepper

½ tsp Dried Chilli Flakes

½ tsp Cumin

¼ tsp Ground Cinnamon

Sweet Tomato Sauce

2 tbsp Clear Honey

2 tbsp Tomato Ketchup

1 tbsp Burger Sauce

½ tsp Mustard Powder

½ tsp Salt

* Halal & Kosher if meat appropriately sourced

Method

1. Remove the skin from the drumsticks & cut slits into the flesh. Set aside in a dish or bowl.

2. Preheat the oven to 180c (160 fan), 350f, gas mark 4.

3. Make the BBQ rub by mixing the ingredients together. Spray a baking dish with olive oil. Rub the mix into the drumsticks & place on the dish. Bake the drumsticks for 10 minutes. Turn the drumsticks & bake for a further 5-10 minutes.

4. Meanwhile make the sweet tomato sauce by mixing together the sauce ingredients.

5. Brush the drumsticks with the sweet tomato sauce. Place on the BBQ for 5-7 minutes turning as they grill.

Macro info per serving

Protein
30g

Carbs
18.5g

Fat
21g

Energy
383Kcal