Healthy Super Bowl Snacks: Baked Chicken Wings
By Rebecca Hanlon | January 28, 2015
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If you aren’t going to a Super Bowl party to watch the game, you’re likely going for the food. Thankfully, not all game time snacks are going to make you regret the festivities the next day. I’m a big advocate for baked chicken wings because I think cooking them in the oven versus a deep fryer really lets all the delicious flavors sink in.
Here, we’ll show you three different baked chicken wing recipes that will help you fill up with protein and won’t weigh you down with added fat.
Sweet and Spicy Asian wings
Ingredients
- 1/2 dozen cut chicken wings
- 1/4 cup soy sauce
- 2 tablespoons honey
- 1 teaspoon red pepper flakes
- 1 teaspoon grated ginger
- 2 cloves minced garlic
- 1 teaspoon sesame oil
- pinch of smoked paprika
- toasted sesame seeds and chives for garnish
Before getting started, I like to cut my chicken wings, especially for a party. Simply cut the tip of the wing off at the joint and then split the rest by cutting at the larger joint. You should have three pieces. You can discard the tip or leave it to make stock. Set the chicken wings in a bowl.
Next, mix the soy sauce, honey, red pepper flakes, garlic, ginger, sesame oil and paprika in a bowl. Whisk it all together. Pour half of the mixture over the chicken wings and let them marinate for about 15 minutes on the counter.
Preheat the broiler.
Lay the marinated chicken wings on a cookie sheet and bake under the broiler for about 10 minutes, flipping halfway through. Keep on eye on them because the sugar in the honey tends to burn faster than other ingredients and you don’t want these to be charred.
When they’re cooked through, toss them in the remaining sauce, sprinkle with chives and sesame seeds and serve.
Classic buffalo wings
Ingredients
- 1/2 dozen cut chicken wings
- 3/4 cup Frank’s Red Hot
- 2 tablespoons butter
- 1 teaspoon smoked paprika
- 1/2 teaspoon chili powder
- 1/2 teaspoon cumin
Again, cut the wings and set them aside in a bowl.
In a skillet, melt the butter, Frank’s and other spices together. Pour half the mixture over the wings and let them marinate on the counter for about 15 minutes. These also could be marinated overnight, but should be kept in the refrigerator if that’s the case.
Preheat the broiler while the chicken marinates.
Set the wings on a baking sheet and bake under the broiler for about 10 to 12 minutes. The wings are done when they pull away from the bone.
When cooked through, toss them in the remaining sauce mixture. Serve with blue cheese and celery.
Dry rubbed jerk wings
Ingredients
- 1 teaspoon coriander
- 1 teaspoon ground ginger
- 1 teaspoon garlic powder
- 1/2 teaspoon ground cayenne
- 1 teaspoon dried thyme
- 1/2 teaspoon cinnamon
- 1/4 teaspoon allspice
- 1/4 teaspoon cloves
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon brown sugar
- 1/2 dozen cut chicken wings
Preheat the broiler.
To make your own homemade jerk seasoning, mix together the spices – coriander through black pepper.
Toss the dry wings in the mixture until well coated. Grease a baking sheet and bake the wings under the broiler for about 10 to 12 minutes or until cooked through.
If you’re feeling up to it, make extra jerk and save it for later use. It’s great any night of the week.
