- Servings: 4
- Preparation time: 30 minutes
- Cooking time: 60 minutes
- Cost per serving: $2.49
- Storage: 3 days in the fridge
- Kitchen tools: Measuring cups and spoons, cutting board, vegetable peeler, sharp knife, large bowl, baking sheet, parchment paper (or oil), small bowl, wooden spoon, spoon, small pot
- This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition.
- 60 ml (¼ cup) ketchup
- 45 ml (3 tbsp) apple cider vinegar
- 30 ml (2 tbsp) brown sugar
- 20 ml (4 tsp) mustard powder
- 25 ml (5 tsp) paprika
- Salt, pepper and Tabasco-style hot sauce, to taste
- 4 whole chicken legs, with skin (about 1-1.25 kg/2-2.5 lb)
- 4 potatoes, peeled and chopped into large wedges
- 60 ml (¼ cup) canola oil (divided: 30 ml [2 tbsp] + 30 ml [2 tbsp])
- 30 ml (2 tbsp) all-purpose flour
- 375 ml (1½ cups) chicken broth Or water
1. Place oven rack in the middle position and preheat the oven to 200oC (400oF). Oil a baking sheet or cover with parchment paper.
2. In a large bowl, combine ketchup, apple cider vinegar, brown sugar, mustard powder, paprika, salt, pepper and hot sauce until the mixture has a smooth and even texture. Set aside 125 ml (½ cup) of this barbecue sauce in a small bowl.
3. In a large bowl, thoroughly coat the chicken legs with the sauce, one at a time. Place on the baking sheet.
4. In the same bowl, add the potato wedges, 30 ml (2 tbsp) of oil, salt and pepper. Mix. Spread the potato wedges evenly on the baking sheet around the chicken thighs.
5. Bake about 1 hour, or until chicken is cooked through and the meat separates easily from the bone. Turn the chicken at least once while it bakes.
Tip: Use the cooking time to prepare your side dishes.
6. Heat 30 ml (2 tbsp) of oil in a small pot over medium-high heat. Add the flour and cook for 2 minutes stirring constantly until the mixture becomes light brown.
7. Add the chicken broth. Bring to a boil, stirring constantly, then lower heat. Add the sauce that was set aside and heat for 10 minutes until the sauce has thickened to the desired consistency. Serve with the chicken.
This recipe provides foods from the following food groups:
- Meat and alternatives
- A grain product (a slice of bread, couscous or rice, for example)
- Vegetables (salad or raw vegetables, for example) to round out the serving, and a fruit
- A glass of milk or fortified soy beverage