Solar Baked BBQ Chicken Legs

BBQ chicken drumsticks make a good, reduced-calorie alternative to Buffalo wings. The trick is keeping them out of their cooking juices. To do this I put a metal rack in a baking dish and place the chicken on top of it; the hard part is finding a rack that fits. If you don’t have one I’m pretty sure the ever useful canning jar rings will get the job done

How to Make Solar BBQ Chicken Legs

1. Set Sun Oven out to preheat.
2. Place a roasting rack in a baking dish. Spray rack with cooking spray.
3. Pour ¼ cup liquid smoke in the baking dish. Rinse chicken, pat dry with paper towels. Rub legs with spice mixture. Arrange legs on rack.
4. Place baking dish in an oven bag and place in SO. Bake until juices run clear, about 45 minutes. If you don’t have an oven bag you can use tin foil and a tea towel.
5. After 45 minutes remove and check temperature. Make sure the chicken legs are at least 165 degrees.

Solar Baked BBQ Chicken Legs

A quick and easy way to make tender and juicy chicken drumsticks

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Prep Time 10 minutes mins

Cook Time 45 minutes mins

Course Main Course, Snack

Cuisine Dairy free

Servings 6

Calories 147 kcal

Equipment

• 1 Sun Oven

Ingredients

  

1x2x3x

• 1 ½ lb Chicken legs (drumsticks)
• ¼ cup Liquid smoke
• 4 tablespoon Dry rub seasoning

Instructions

 

• Place a roasting rack in a baking dish (to keep your chicken out of the juices). Spray rack with cooking spray.
• Pour liquid smoke in the baking dish.
• Rinse chicken, pat dry with paper towels. Rub legs with spice mixture. Arrange legs on rack.
• Place baking dish in an oven bag and place in SO. Bake until juices run clear, about 45 minutes. If you don’t have an oven bag you can use tin foil and a tea towel.
• After 45 minutes, check temperature of the chicken. Make sure it is 165 degrees or more. If needed, cook longer and allow extra time for the Sun Oven to come back up to temp after opening the door for temp check.

Nutrition

Calories: 147kcalCarbohydrates: 2gProtein: 11gFat: 11gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.04gCholesterol: 60mgSodium: 77mgPotassium: 149mgFiber: 0.3gSugar: 0.1gVitamin A: 130IUVitamin C: 0.5mgCalcium: 32mgIron: 1mg

Keyword bbq chicken, chicken legs, paleo

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