I often find inspiration by simply looking into my fridge. This morning, I noticed some leftover chickpeas, ripe pears, and chicken legs that I didn’t want to go to waste. Then it hit me—why not combine them into one delicious dish? That’s how Roasted Chicken Legs with Pears and Chickpeas came to be!
Roasted Chicken Legs with Pears and Chickpeas (4 portions)
Ingredients:
- 4 chicken legs
- 2 ripe pears (cut into wedges)
- 1 can (400g) chickpeas (drained and rinsed)
- 1 small onion (sliced)
- 2 garlic cloves (minced)
- 2 tbsp olive oil
- 1 tsp ground cumin
- 1 tsp paprika
- 1 tsp dried thyme
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions:
- Preheat oven to 400°F (200°C).
- Prepare the chicken: Pat the chicken legs dry with paper towels, then season them with salt, pepper, cumin, paprika, and thyme.
- Sear the chicken: Heat 1 tablespoon of olive oil over medium-high heat in an oven-safe skillet. Place the chicken legs skin-side down and sear until golden brown, about 4-5 minutes per side. Remove the chicken and set aside.
- Sauté the vegetables: In the same skillet, add the remaining olive oil, onion, and garlic. Sauté until the onion softens, about 3 minutes.
- Add chickpeas and pears: Stir in the chickpeas and pears and season lightly with salt and pepper.
- Combine and roast: Nestle the chicken legs on the chickpea and pear mixture. Transfer the skillet to the preheated oven and roast for 25-30 minutes, or until the chicken is fully cooked (internal temperature reaches 165°F/75°C).
- Serve: Garnish with fresh parsley if desired, and enjoy your delicious and nutritious dinner!
Benefits:
- This dish is a great source of lean protein from chicken, which helps support muscle maintenance and overall body functions.
- The inclusion of chickpeas adds fibre and complex carbohydrates, aiding digestion and promoting satiety.
- Pears contribute natural sweetness and provide vitamins like vitamin C and antioxidants that support immune health.
| Nutrient | Per Portion (Approx.) |
| Energy | 395 kcal |
| Protein | 25 g |
| Total Fat | 20 g |
| – Saturated Fat | 4 g |
| – Monounsaturated Fat | 10 g |
| – Polyunsaturated Fat | 3 g |
| Cholesterol | 120 mg |
| Total Carbohydrates | 26 g |
| – Dietary Fiber | 6 g |
| – Sugars | 6 g |
| Vitamin A | 40 IU |
| Vitamin C | 12 mg |
| Vitamin K | 30 µg |
| Folate | 65 µg |
| Calcium | 50 mg |
| Iron | 3.4 mg |
| Magnesium | 65 mg |
| Phosphorus | 250 mg |
| Potassium | 520 mg |
| Sodium | 400 mg |
| Zinc | 2.8 mg |