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Healthy Chicken Wing Recipe

Lower-Fat, Lower-Calorie, and Just-as-Delicious Buffalo Wings

Between all the butter and frying, many recipes for buffalo wings boast as much as 800 calories per serving. For a version that doesn't compromise flavour or texture — but cuts back on the fat — cook up these baked buffalo wings. After taking one of these spicy, juicy wings for a quick dip in a blue cheese bath, you'll never go back to the old-fashioned method again. Skip the frying, pop them in the oven!

Baked Buffalo Wings

Adapted from Redbook

Healthy Chicken Wing Recipe

Ingredients

  1. 1.3 kg drumettes and wings
    Sea salt and freshly ground pepper
    1 tablespoon butter
    6 sprigs fresh thyme
    10 garlic cloves, crushed
    170 ml hot sauce
  1. For blue cheese dip:
    270 grams low-fat Greek yoghurt
    55 grams blue cheese crumbles
    spring onions, to garnish

Directions

  1. Preheat oven to 375°F/ 190°C/ fan 170, and lightly grease an oven-proof pan.
  2. In a large bowl, generously season drumettes and wings with salt and freshly ground black pepper.
  3. In a sauté pan over low heat, melt butter. Add thyme and garlic and allow to simmer for 3 minutes. Once thyme and garlic become aromatic, add hot sauce and stir.
  4. Pour entire mixture over chicken and toss to coat. Allow wings to marinate in the fridge for about 30 minutes.
  5. Meanwhile, combine blue cheese and low-fat Greek yoghurt in a small bowl. Mix well, and refrigerate.
  6. Transfer chicken to oven-proof baking dish and place in oven. Bake for 30 minutes; with tongs or a fork, flip and baste wings.
  7. Bake for 25 minutes more, occasionally basting wings while they're in the oven.
  8. Remove pan from oven, and allow wings to slightly cool in pan. Baste with juices, and serve with blue cheese dip!



Source: Calorie Count

Nutrition

Calories per serving
377
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