Chicken legs, consisting of the thigh and drumstick attached, stand out as one of the most economical cuts available in supermarkets today. In fact, shoppers can frequently purchase a pack of organic chicken legs for a lower price than non-free-range chicken breasts, making them an outstanding option for those who prioritise animal welfare. This price disparity stems partly from supply and demand dynamics, as dark meat tends to be less favoured in the UK market, and also because skin-on, bone-in legs require minimal butchery compared to other cuts.
Beyond Affordability: The Advantages of Chicken Legs
Cost considerations aside, chicken legs boast numerous other benefits. They provide the ideal portion size for a single serving and exhibit remarkable versatility in the kitchen, excelling whether braised, stewed, or roasted. The presence of skin and bone contributes to a richer, more robust flavour profile than leaner alternatives. When prepared in a traybake, as demonstrated in this week's recipe, they release abundant, sticky juices that naturally glaze accompanying vegetables and create a simple, flavourful gravy with minimal effort.
Nutritional Insights: White vs. Dark Meat
White and dark chicken meats offer slightly different nutritional compositions. Lean white breast meat contains marginally more protein and less fat, while dark meat is notably richer in essential micronutrients such as iron, zinc, and vitamin B12. These nutrients play a crucial role in supporting energy levels, providing a perfect midweek boost for busy individuals.
Recipe: Roasted Chicken Legs with Butternut Squash and Sage
Ingredients:
- 200g echalion shallots, approximately £1.55
- 25g pack of fresh sage, around £1
- 4 higher-welfare chicken legs, about £3
- 1 medium butternut squash, roughly £1.60
- Olive oil, chicken stock, salt, and pepper as needed
Method:
- Preheat the oven to 200°C/180°C fan/gas 6. Peel and deseed the squash, then cut it into 2cm-thick slices. Peel and quarter the shallots lengthways. Toss both vegetables in a large roasting tin with 1 tablespoon of olive oil and season generously. Optionally, add a few whole, unpeeled garlic cloves and lemon slices for extra flavour.
- Season the chicken legs and arrange them over the vegetables in the tin. Roast for 25 minutes. After this time, give the vegetables a thorough stir and baste the chicken skin with the juices that have accumulated in the tin. Pour 100ml of chicken stock into the tin and return it to the oven to roast for an additional 25 minutes.
- Toss the sage leaves with ½ tablespoon of olive oil and a pinch of salt. Once the chicken is cooked, lift it from the tin and let it rest on a plate. Stir the vegetables, adding a splash of water if the base appears dry—these juices will serve as your gravy. Scatter the prepared sage over the top and roast for a final 10 minutes, or until the squash turns golden and the sage becomes crisp.
