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Day 1 Lunch: Grilled Chicken Drumsticks + Steamed Broccoli

Prep Time:

5 minutes

Cook Time:

20-25 minutes

Serves:

1

Level:

Beginner

About the Recipe

Juicy, flavorful grilled chicken drumsticks paired with tender steamed broccoli and finished with a dollop of butter. This simple, nutrient-packed lunch is kid-approved and easy to prepare, making it a perfect midday meal for the whole family.

Ingredients

Grilled Chicken Drumsticks:

  • 2 medium chicken drumsticks (skin-on for extra flavor and healthy fats)

  • 1 tablespoon olive oil or melted butter (for coating)

  • ½ teaspoon sea salt

  • ¼ teaspoon freshly ground black pepper

  • ½ teaspoon garlic powder (optional)

  • ½ teaspoon smoked paprika (optional for added depth)


Steamed Broccoli:

  • 1 cup broccoli florets (fresh or frozen)

  • 1 tablespoon butter (for serving)

  • Pinch of sea salt

  • Pinch of freshly ground black pepper

Preparation

Prepare the Drumsticks:

  1. Preheat Grill or Oven:

    • Preheat the grill to medium heat (about 375°F), or preheat the oven to 400°F if using an oven.

  2. Season the Drumsticks:

    • Pat the chicken drumsticks dry with paper towels.

    • In a bowl, coat the drumsticks with olive oil or melted butter.

    • Season with sea salt, black pepper, garlic powder, and smoked paprika (if using).

  3. Grill the Drumsticks:

    • Place the drumsticks on the grill.

    • Cook for 20-25 minutes, turning occasionally, until the internal temperature reaches 165°F (74°C).

Oven Method:

  • Place the drumsticks on a lined baking sheet.

  • Bake for 25-30 minutes, flipping halfway through, until fully cooked and golden brown.


Prepare the Broccoli:

  1. Steam the Broccoli:

    • Bring 1 inch of water to a boil in a pot.

    • Place the broccoli in a steamer basket, cover, and steam for 4-5 minutes until tender and bright green.

    • If using frozen broccoli, steam for 6-7 minutes until heated through.

  2. Add Butter & Seasoning:

    • Transfer the steamed broccoli to a bowl.

    • Add 1 tablespoon of butter and let it melt over the broccoli.

    • Sprinkle with sea salt and black pepper to taste.

Assemble and Serve:

  1. Plate the Drumsticks and Broccoli:

    • Arrange the grilled chicken drumsticks on a plate.

    • Add the steamed broccoli on the side with the melted butter drizzled on top.

  2. Optional Garnish:

    • Garnish with fresh parsley or a sprinkle of grated Parmesan if desired.


Ways to Get Kids Involved:

  • Brush the Drumsticks: Let the kids brush the drumsticks with olive oil or melted butter before seasoning.

  • Season with Spices: Allow kids to sprinkle the salt, pepper, and optional spices over the drumsticks.

  • Set a Timer: Have them set the timer and check the cooking progress, helping them understand how to monitor cooking times.

  • Butter the Veggies: Give younger kids the task of adding the butter to the steamed broccoli and watching it melt.

  • Name the Dish: Encourage them to name their creation, like “Dino Drumsticks and Super Broccoli.”


Simple Flavor Boost Options (Optional):

  • Garlic Butter Glaze: Melt garlic into the butter and drizzle over the drumsticks and broccoli for a rich, savory finish.

  • Parmesan Sprinkle: Add grated Parmesan over the broccoli for extra saltiness and depth.

  • Lemon Zest and Juice: Squeeze fresh lemon juice over the chicken and broccoli for a tangy, bright contrast.

  • Herb and Paprika Rub: Add dried thyme, oregano, or smoked paprika to the drumsticks for extra aroma.

  • Hot Sauce Drizzle: For adventurous eaters, drizzle a little sugar-free hot sauce over the chicken.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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