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Smoked Cajun Legs

These are legs with attitude and a giant step up from common place wings. Meatier and healthier, with only 5 ingredients, they’re effortless enough to do anytime you’re craving a hot food fix. Think of them when the gang is coming over to watch a game or even for a last minute patio party. (Recipe is easily doubled or tripled.) Add raita for dipping or drizzling and a watermelon salad as a cool side.
Serves: 8
Prep Time: 10 min
Cook Time: 40 min


8 skinless chicken legs
2 tbsp olive oil
3 tbsp butter, melted
3 tbsp Cajun seasoning
1 tbsp liquid smoke

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.


  1. Preheat oven to 400°F (200°C). Place a baking rack on a foil lined baking sheet. Using a sharp knife, make deep slashes all over the legs about an inch (2.5 cm) apart in a criss cross pattern. Brush all over with oil and place on the rack. Bake 20 minutes.

  2. Meanwhile in a small bowl, stir butter with Cajun seasonings and liquid smoke. Brush over legs after they’ve roasted 20 minutes. Return to the oven for 10 minutes. Brush again with remaining baste as well as pan drippings. Roast another 10 minutes or until meat thermometer reaches internal temperature of 165°F (74°C).

  3. TO BARBECUE : Prepare legs as above. Barbecue oiled legs, covered, over medium for 20 minutes, turning after 10 minutes. Then baste with Cajun mixture and grill another 10 minutes. Baste again and grill until meat thermometer reads 165°F (74°C).

Nutrition Info

Per 280 g serving Amount
Protein52 g
Fat22 g
Saturated Fat7 g
Cholesterol228 mg
Sodium875 mg
Per 280 g serving % Daily Value
Vitamin A8
Vitamin C13
Vitamin B650
Vitamin B1250