Delicious and Healthy Chicken Wing Recipes

Chicken wings are a universally loved food, perfect as an appetizer, a snack for game day, or even a satisfying late-night meal. While traditionally known as a less healthy indulgence due to deep-frying and salty sauces, there are many ways to prepare chicken wings that are both delicious and nutritious. This article explores several healthy chicken wing recipes, including oven-baked and air-fried variations, offering a range of flavors and cooking methods to suit different preferences and dietary needs.

Oven-Baked Sticky Honey Garlic Chicken Wings

For those who crave the crispy texture of fried wings without the added oil, oven-baked chicken wings are an excellent alternative. These wings achieve a delightful crunch through a simple yet effective technique: coating the wings in flour and baking them at high heat, followed by a brief broiling session to achieve that perfect golden-brown color. One standout recipe in this category is Oven Baked Sticky Honey Garlic Chicken Wings.

Achieving Crispy Texture Without Frying

The key to achieving crispy oven-baked wings lies in properly preparing the chicken and utilizing the oven's heat effectively.

1. Drying the Wings: Start by patting the chicken wings dry with a paper towel. This step is crucial for removing excess moisture, which can hinder the crisping process.
2. Flour Coating: Toss the dried wings in a mixture of flour, sea salt, and black pepper. The flour creates a light coating that helps to absorb moisture and promote browning. Gluten-free flour can be used as a substitute for those with dietary restrictions.
3. Baking Process: Arrange the coated wings on a baking sheet lined with foil or parchment paper. Spray the wings with olive oil or avocado oil to further enhance crispness. Bake in a preheated oven at 425°F (220°C) for 30 minutes, then flip the wings and bake for an additional 20 minutes.
4. Broiling: To achieve a perfect brown color and extra crispiness, turn on the broiler for the last 2 minutes of cooking, keeping a close watch to prevent burning.

Sticky Honey Garlic Sauce

The sauce is a crucial component of these wings, providing a balance of sweet, savory, and spicy flavors. The Sticky Honey Garlic Sauce is made from a blend of simple, wholesome ingredients:

• Honey: Adds sweetness and contributes to the sticky texture.
• Soy Sauce: Provides a savory, umami flavor.
• Garlic: Fresh garlic is recommended for its pungent aroma and taste.
• Ginger: Adds a warm, spicy note.
• Red Pepper Flakes: Introduce a touch of heat.
• Tapioca Flour (or Arrowroot Starch/Corn Starch): Thickens the sauce to the perfect consistency.

To prepare the sauce, combine all ingredients in a small saucepan and heat over medium heat. Stir continuously for 6-7 minutes until the sauce thickens to a syrupy consistency. Once the wings are baked to perfection, toss them in the honey garlic sauce until fully coated.

Read also: Healthy food access with Highmark Wholecare explained.

Ingredients

• Chicken Wings
• All-Purpose Flour (or Gluten-Free Flour)
• Olive Oil or Avocado Oil Spray
• Honey
• Garlic
• Tapioca Flour, Arrowroot Starch, or Corn Starch
• Sea Salt
• Black Pepper

Crispy Baked Chicken Wings with Butter and Spices

Another approach to achieving crispy and flavorful baked chicken wings involves using butter and a blend of spices. This method is simple, requiring minimal ingredients and steps, yet delivers satisfying results.

Preparation and Baking

1. Seasoning: Toss the chicken wings in melted butter (or spray liberally with oil) and sprinkle with a mixture of kosher salt, black pepper, garlic powder, and paprika. Smoked paprika can be used for a deeper, smoky flavor. Other spices like onion powder or Everything But The Bagel Seasoning can also be added to customize the flavor profile.
2. Arrangement: Arrange the coated wings in a single layer on a rimmed baking sheet. For optimal crispiness, use a wire rack placed on the baking sheet. Alternatively, parchment paper can be used for easy cleanup.
3. Baking: Bake the wings in a preheated oven at 400°F (200°C) for approximately 40 minutes, until they are cooked through and the skin is browned and crispy.
4. Extra Crispiness (Optional): For extra-crispy skin, lower the oven temperature to 170°F (75°C) and keep the wings in the oven for an additional 30-60 minutes.

Serving and Storage

Serve the baked chicken wings immediately. They pair well with blue cheese or ranch dressing. Leftovers can be stored in an airtight container in the refrigerator for 3-4 days or frozen for up to three months.

Ingredients

• Chicken Wings (Party Wings, Flats, or Drumettes)
• Salted Butter (or Olive Oil Spray)
• Kosher Salt
• Black Pepper
• Garlic Powder
• Paprika (Regular or Smoked)

Tips and Variations

• Whole Wings vs. Party Wings: The recipe works equally well with whole wings or party wings (flats and drumettes). If using whole wings, ensure they are cooked thoroughly.
• No Flour Needed: This recipe does not require flour, as the skin crisps up beautifully in the hot oven.
• Sauce After Baking: Avoid putting sauce on the wings before baking, as this can prevent the skin from crisping properly. Instead, bake the wings first and then dip them in your favorite sauce, such as homemade buffalo sauce.

Air-Fried Vietnamese Chicken Wings

For a lighter and quicker option, air-fried chicken wings offer a crispy texture with significantly less oil. These Vietnamese Inspired Chicken Wings are tossed in a flavorful sauce, making them a refreshing and healthy choice.

Air Frying for Healthy Crispy Wings

Air frying is a method that uses hot air circulation to cook food, resulting in a crispy exterior without the need for deep frying. This makes it a healthier alternative for those looking to reduce their oil intake.

Vietnamese Inspired Sauce

These wings are tossed in a unique and addicting sauce made from a combination of:

Read also: Healthy Eating on the Run

• Fish Sauce: Provides a savory, umami flavor.
• Sugar: Balances the saltiness of the fish sauce.
• Lime Juice: Adds a refreshing, tangy kick.
• Garlic: Freshly minced garlic is essential for its pungent flavor.
• Red Pepper Flakes: Introduce a touch of heat.
• Chicken Powder: Enhances the savory flavor.
• White Pepper: Adds a subtle spice.
• Cilantro: Fresh cilantro adds a fresh, aromatic note.

The fish sauce provides the dish with the ultimate umami flavor that will get you craving for more!

Preparation and Air Frying

1. Marinating: In a large bowl, mix the chicken wings with baking powder, garlic powder, rice flour, fish sauce, oil, salt, and pepper. Ensure that every piece of chicken is fully coated in the rice flour.
2. Preheating: Preheat the air fryer to 350°F (175°C) for 5 minutes.
3. Air Frying: Spray the air fryer basket with oil to prevent sticking. Place the chicken wings in the air fryer basket, leaving space between each piece to allow for even crisping. Spray a little more oil on top of the chicken (optional). Fry at 350°F (175°C) for 12 minutes.
4. Adjusting Temperature: After 12 minutes, toss the chicken around, spray a little more oil (optional), and increase the temperature to 400°F (200°C). Fry for another 10-15 minutes, keeping a close watch to prevent burning.
5. Sauce Preparation: In a large mixing bowl, combine minced garlic, fish sauce, sugar, red pepper flakes, chicken powder, white pepper (optional), and lime juice. Mix and taste, adjusting the sweetness or saltiness as needed.
6. Tossing: Once the chicken is fried, add it to the sauce and toss with chopped cilantro.

Why Baking Powder?

The secret ingredient to achieving extra crunchy air-fried wings is baking powder. Baking powder has Alkaline, which helps the chicken, brown and crisps up faster. Adding a little bit goes a long way.

Serving Suggestions

These Vietnamese Inspired Chicken Wings pair perfectly with a side of rice, salad, or steamed veggies. They also make a great snack with a can of beer or a potluck dish.

Ingredients

• 1.5 lb Chicken Wings and Drumettes
• 1 tsp Baking Powder
• 0.5 tbsp Garlic Powder
• Salt and Pepper to season
• 1/2 cup Rice Flour
• 1 tbsp fish sauce
• 2 tbsp Oil

Sauce:

• 6 cloves Garlic minced
• 3 tbsp Fish Sauce
• 2 tbsp Sugar
• 1 tbsp Red Pepper Flakes
• 0.5 tbsp Chicken Powder
• 1 tsp White Pepper optional
• 2 Lime’s Juice
• Cilantro

Read also: Mobile Dining Revolution

tags: #healthy #chicken #wing #recipes