Thursday 20250108

Pete Shaw
Jan 7
2 min read

BODY

Cindy, Strict!

Complete as many rounds as possible in 20 minutes of:

5 strict pull-ups

10 honest push-ups

15 squats

BELLY

Lemon and Herb Chicken Drumsticks

Chicken drumsticks marinated in lemon, garlic, and fresh herbs, then roasted until golden and tender.

Sheet Pan Version: Herb & Lemon Drumsticks

Prep: 5 min | Bake: 40-45 min | Temp: 400°F

This version eliminates the 1-hour marinating wait time by roasting the chicken directly in the herb-oil mixture, allowing the flavours to penetrate as it cooks while you handle chores.

Ingredients

Category	Ingredient	Amount	Simplified Prep
Protein	Chicken Drumsticks	2 lbs	Place directly on sheet pan.
Fat/Oil	Olive Oil & Butter	2 Tbsp each	Combine to coat chicken.
Citrus	Lemon Juice & Zest	1 Lemon	Drizzle over pan.
Seasoning	Garlic & Paprika	3 cloves / $\frac{1}{2}$ tsp	Use garlic powder (1 tsp) if preferred.
Herbs	Thyme & Rosemary	2 tsp each	Use dried herbs for "dump and go."
Spice	Chili Flakes & Pepper	To taste	Sprinkle over the top.

Instructions

Prep: Preheat oven to ¹$400^{\circ}\text{F}$.² Line a large sheet pan with parchment paper for easy cleanup.
Combine: Place drumsticks on the pan. Pour the oil, melted butter, lemon juice, zest, and all spices/herbs over the chicken.
Coat: Use your hands or tongs to toss the drumsticks directly on the pan until they are well-coated. Spread them out so they aren't touching.
Bake: Roast for 40-45 minutes. No need to flip if you are busy; the underside will get nice and caramelized against the pan.
Set it & Forget it: This is a longer bake, perfect for finishing a load of laundry or helping with homework.
Finish: If you like very crispy skin, leave the pan in and turn on the broiler for the last 3 minutes before serving.

Tip: Toss some broccoli florets or green beans onto the same pan for the last 15 minutes of baking to make it a complete "one-pan" meal!