“Blow Your Mind” Baked Chicken Wings

by Anne Bennett on February 1, 2014

chiekn wings

I did not name these chicken wings. That would be the work of Daphne Oz, co-star of TV’s noontime cooking show, “The Chew.” Elizabeth told me about them when I asked her for ideas for a Super Bowl appetizer. Liz said they looked absolutely amazing and since buffalo wings are one of the most popular Super Bowl snacks, I should give them a try.

At first I thought, chicken wings? No way they can be healthy. But Daphne Oz is, after all, the daughter of TV’s “fat-busting” Dr. Oz, so she must have legit creds.

Here’s the problem: according to the USDA, Super Bowl Sunday is the second largest food consumption day of the year, behind Thanksgiving. While the average American eats about 2,000 calories a day, during the Super Bowl many of us will eat that much in three hours.

Weight Watcher members have been asking all week for low-fat game-day snack ideas. In an effort to comply, I made these wings last night, and while the sauce indeed tilted towards “mind-blowing,” they were very messy to eat. I can’t imagine a bunch of guys sitting around the TV eating these without a big box of wet wipes nearby.  This is may be finger food, but dainty? Far from it.

And let’s be honest: while baked wings are definitely healthier than the deep-fried variety, they are not what you could call “health food.”  Chicken wings are more skin than meat, which is why they taste so good. Crispy, sauce-laden skin, what’s not to love?

Weight Watcher members take note: although this is chicken, I am sad to report that it is not a Power Food. It is not part of WW’s Simple Start program. And I didn’t calculate the points value of this recipe because, frankly, I didn’t want to know…

2 tsp. cornstarch
1 Tbsp. water
2 Tbsp. coconut oil
3 garlic cloves, minced
1 Tbsp. fresh ginger, grated
3 scallions, thinly sliced, whites and greens separated
1/4 cup low-sodium soy sauce
1/2 cup honey
2 limes, juiced
1 Tbsp. sesame oil
1 Tbsp. chili flakes
2 pounds chicken wings, separated

Preheat oven to 350 degrees.

Mix cornstarch into water and set aside. Heat coconut oil in a large nonstick skillet and cook the garlic, ginger and scallion whites for 30 seconds.

Stir in soy sauce, honey, lime juice, sesame oil and chili flakes. Whisk in the cornstarch and water mixture and bring to a boil. Reduce heat to a simmer and cook for 3–4 minutes or until sauce has thickened slightly. Remove from heat and cool to room temperature. Sauce can be made a few hours in advance.

Season chicken wings with salt and pepper and place in a rimmed baking dish. Bake for 20 minutes. Pour sauce over wings and return to oven for 20 minutes, until wings are cooked through and sauce is sticky.

Remove from oven and allow to cool slightly before serving. Garnish with sliced scallion greens.

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