3 Calorie-Conscious Wing Recipes
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.