Relatively healthy spicy chicken wings

How many times I gotta tell this kid chicken wings?

2013-02-06    »   recipe, slow-carb

Emphasis on, or just a loose interpretation of, the word relatively here.

These are wings with a fine coating of besan flour and spices – no added oil is required, no frying, etc.

If served as an accompaniment to other food (rather than just cooking up a big batch of these to sit on the couch and pig out on) they are reasonably healthy, and fit within the spirit of the slow-carb diet. Yes, chicken wings are pretty fatty, and chick pea flour is quite dense, but small quantities of either seem a fair compromise.


On the left, dusted wings with a tiny splash of olive oil, about to go in the oven. On the right, after baking for 45 minutes.

Chicken wings before       Chicken wings after
 


Ingredients

  • 8 organic chicken wings - about 800gm
  • 30gm besan / gram / chickpea flour
  • 2 tsp ground pepper
  • ½ tsp fine salt
  • 1 tsp sweet smoked paprika
  • 1 tsp hot smoked paprika
  • 1 tbs olive oil (optional)

Method

The method is insanely simple:

Mix the dry ingredients together, toss the wings in the mix, lay the wings on a foil-lined baking tray, optionally drizzle a tiny amount of olive oil over the wings, then bake in a pre-heated oven for 40 minutes or so at about 180C (fan forced) or 200C (plain convection). Turn them twice, at the 15 minute marks.

Nutritionally, I note that Ocado Organic chicken wings nutrition information asserts that per wing:

  • calories 167
  • fat 9.8g
    • of which, saturates 3.5g
  • salt 0.21g
  • protein 19.1g

It then goes on to assert that per 100gm, there’s 25.5gm protein, but this is a pack of four wings with a net weight of 430gm, so someone, somewhere, is a bit confused.