3 Calorie-Conscious Wing Recipes
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Wings! They are one of my absolute favorite foods and I imagine they are for a lot of you.
I remember my first true love at first bite experience was in Austin, TX at a spot called Pluckers! Regardless if the Texas Longhorns played well, you could always count on Pluckers to come thru with the “W!” My favorite flavor is “Texas Gold Rush” – it’s a flavor combo between honey mustard and BBQ sauce and it still has me craving it today!
So, today it is all about wings!
Here are 3 super easy and calorie-conscious recipes that you can use for chicken wings or roasted cauliflower!
TANGY BALSAMIC GLAZE WINGS
Ingredients
For 8 servings (of 4 ounces of chicken):
- 2lbs drummettes with fat and skin trimmed
- Sauce
- 1/3 cup Balsamic glaze
- 1 teaspoon chili powder (optional)
- Juice from 1/2 lime
- Garnish:
- fresh chopped green onion
- lime
- sea salt crystals (optional)
Steps
Step 1
Set oven to 420F.
Step 2
Trim excess fat and large pieces of skin from the drummettes or wings using a sharp knife or food scissors. This is important to reduce the amount of calories – just be careful not to cut the protein. You can cut the calories of each chicken wing by up to 15 calories! So, imagine if you eat 10 wings – that’s 150 fat calories you saved!
Step 3
Place the wings in a bowl, add a few pinches of sea salt and pepper and mix together.
Step 4
Place the wings on a baking rack (recommended) or a nonstick baking sheet. Before placing the wings in the oven, spray them with olive oil so that the outside gets somewhat crispy while baking.
Step 5
Bake in the oven for about 35 minutes at 420F. Keep in mind that cooking times may vary depending on the amount of chicken.
Step 6
Mix together the ingredients for the sauce in a glass bowl. Before tossing the baked wings in the sauce, heat the sauce in the microwave for about 1 minute.
Step 7
Place about a pound of the wings in a large bowl and add a few tablespoons of the sauce of the bowl. Toss the wings in the sauce until all of them are fully coated. A little sauce goes a long way so don’t overdo it! Repeat until all the wings have been covered.
Approximate macros for 1 of 8 servings
GOLDEN MUSTARD WINGS (WITH A LIL’ CURRY)
Ingredients
For 1 of 12 servings (of 4 ounces of chicken):
- 3lbs drummettes with fat and skin trimmed
- Sauce
- 1 tablespoon coconut oil
- 1/3 cup Dijon mustard
- 1 tablespoon apple cider vinegar
- 1 teaspoon garlic (paste or minced)
- 1/2 teaspoon turmeric
- 1 teaspoon curry powder
- 1/4 cup (4 tablespoons) raw honey
- Garnish
- fresh chopped parsley
- lemon
Steps
Step 1
Set oven to 420F.
Step 2
Trim excess fat and large pieces of skin from the drummettes or wings using a sharp knife or food scissors. This is important to reduce the amount of calories – just be careful not to cut the protein. You can cut the calories of each chicken wing by up to 15 calories! So, imagine if you eat 10 wings – that’s 150 fat calories you saved!
Step 3
Place the wings in a bowl, add a few pinches of sea salt and pepper and mix together.
Step 4
Place the wings on a baking rack (recommended) or a nonstick baking sheet. Before placing the wings in the oven, spray them with olive oil so that the outside gets somewhat crispy while baking.
Step 5
Bake in the oven for about 35 minutes at 420F. Keep in mind that cooking times may vary depending on the amount of chicken.
Step 6
Set a nonstick or cast-iron skillet on medium-high heat and add the coconut oil. Once it has melted, toss in all of the ingredients for the sauce. Stir it together with a spatula and bring it a simmer.
Step 7
Once it has simmered for about two minutes, remove the skillet from the heat and allow the sauce to thicken.
Step 8
Place about a pound of the wings in a large bowl and add a few tablespoons of the sauce of the bowl. Toss the wings in the sauce until all of them are fully coated. A little sauce goes a long way so don’t overdo it! Repeat until all the wings have been covered.
SAVORY “COLD BREW” WINGS
Ingredients
For about 16 servings (of 4 ounces of chicken):
- 4lbs drummettes with fat and skin trimmed
- Rub
- 1/3 cup coffee beans
- 1 teaspoon cayenne
- 1 tablespoon cinnamon
- 2 tablespoons smoked paprika
- 1 1/2 tablespoon coconut sugar
- 2 tablespoons extra virgin olive oil (a 1/2 tablespoon for every 1lb chicken)
- Garnish:
- lime
- sea salt crystals (optional)
Steps
Step 1
Set oven to 420F.
Step 2
Trim excess fat and large pieces of skin from the drummettes or wings using a sharp knife or food scissors. This is important to reduce the amount of calories – just be careful not to cut the protein. You can cut the calories of each chicken wing by up to 15 calories! So, imagine if you eat 10 wings – that’s 150 fat calories you saved!
Step 3
Add the ingredients for the rub into a food processor. Blend until it becomes a fine powder with a few coarse pieces of coffee grind.
Step 4
Place about a pound of the wings in a large bowl and add a heaping tablespoon of the rub mixture to the bowl. Add a few pinches of sea salt and pepper and 1/2 tablespoon of olive oil. Mix it all together. Repeat until all of the wings have been coated.
Step 5
Place the wings on a baking rack (recommended) or a nonstick baking sheet.
Step 6
Bake in the oven for about 35 minutes at 420F. Keep in mind that cooking times may vary depending on the amount of chicken.
Reviews
ABOUT THE AUTHOR
Hey, I'm Kevin
My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.
By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!
Aug 06 2023
I really like the cold brew rub. Never would have thought to put coffee on chicken but it’s yummy. Thank you!
ha! people are always skeptical but then love it when they try!