M. Flagg Lewis
GAME CHANGER: HEALTHIER WINGS
Matt and I are fully committed to having a healthier lifestyle. From consistently exercising, drinking more water and portion control during meals. One of our favorite foods that I doubt we'll ever give up is wings. In fact we used to fry them, but Matt has found a recipe for baking them that still gives them the crispy taste without the poor nutritional value caused by fried foods. Check it out below:
The Par Boil & Bake recipe:
Baked Chicken Wings from fifteen spatulas food blog
The Best Baked Chicken Wings! Less fat and less calories thanks to a cooking method of parboiling then baking in the oven.
Keyword baked chicken wings
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
For the Chicken Wings
2 lbs chicken wings
Ideas for What to Serve with Wings
Blue Cheese Dip
Cut celery and carrot sticks
Buffalo Wing Sauce
Buffalo Garlic Knots
US Customary - Metric
Preheat the oven to 450 degrees F.
Heat up a big pot of boiling water. Season the water like you would for cooking pasta (taste the water, it should taste a little repulsively salty, like sea water).
Add the chicken wings to the pot, and reduce the heat slightly to keep them at a simmer for 7 minutes.
Drain the wings with a colander, then place them on a wire rack to drip dry for a couple minutes. Then dry them very well with a paper towel.
Place the chicken wings directly on a metal sheet pan, with the fattier top side down.
Bake the chicken wings for 25 minutes on the first side, then flip the wings and bake for another 5-10 minutes on the other side, until the skin looks golden and crisp.
If serving the wings with sauce, coat them while they're hot out of the oven. *Check out the sauce recipe that Matt uses below!
The Sauce recipe:
10 m8 servings104 cals
2/3 cup hot pepper sauce (such as Frank's RedHot®)
1/2 cup cold unsalted butter
1 1/2 tablespoons white vinegar
1/4 teaspoon Worcestershire sauce
1/4 teaspoon cayenne pepper
1/8 teaspoon garlic powder
salt to taste
Prep 5 m
Cook 5 m
Ready In 10 m
Combine the hot sauce, butter, vinegar, Worcestershire sauce, cayenne pepper, garlic powder, and salt in a pot and place over medium heat. Bring to a simmer while stirring with a whisk. As soon as the liquid begins to bubble on the sides of the pot, remove from heat, stir with the whisk, and set aside for use.
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