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  • 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.

Course Appetizer

Cuisine American

Keyword baked chicken wings

Prep Time 15 minutes

Cook Time 40 minutes

Total Time 55 minutes

Servings 4

Calories 271kcal

Ingredients
For the Chicken Wings
  • 2 lbs chicken wings

  • salt

Ideas for What to Serve with Wings
  • Blue Cheese Dip

  • Cut celery and carrot sticks

  • Buffalo Wing Sauce

  • Buffalo Garlic Knots

US Customary - Metric

Instructions
  • 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:

Ingredients

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

Directions

  • Prep 5 m

  • Cook 5 m

  • Ready In 10 m

  1. 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.

#healthyeating #eatinghealthy #Health #healthierwings #wings

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