Roasted Chicken Wings in an Asian Marinade Recipe
Even if you're a lifelong wing fan, it's unlikely that you've ever had one that wasn't A) deep fried and B) slathered in hot sauce and melted butter and oil. There are two fundamental flaws in this unshakeable two-pronged approach. First, chicken wings have plenty of natural fat, so cooking them in boiling oil is like committing a fat-on-fat crime. As for the Buffalo treatment, hot sauce and butter are great, but wings scream out for other bold treatments. Enter our healthy version of this go-to favorite: In this roasted chicken wings recipe, we soak the wings in an Asian marinade, then roast (rather than deep frying) them at high temperature in the oven (though a grill would be nice, too) to crisp them up. This option will save you oh so many calories, but will still be the taste you crave. Who said healthy eating couldn't come with a few guilty pleasures?
Nutrition: 290 calories, 10 g fat (4.5 g saturated), 890 mg sodium
Serves 4
You'll Need
1⁄2 cup low-sodium soy sauce
1⁄4 cup brown sugar
4 cloves garlic, minced
1 Tbsp grated fresh ginger
2 lbs chicken wings
2 Tbsp butter
1 Tbsp sriracha
Juice of 1⁄2 lime
Sesame seeds and chopped scallions (optional)
How to Make It
- Combine the soy sauce, half the brown sugar, the garlic, and ginger in a sealable plastic bag.
- Add the wings, mix to coat, and seal the bag.
- Marinate in the refrigerator for at least 1 hour or up to 8.
- Preheat the oven to 450°F.
- Remove the wings from the marinade and lay out on a baking sheet lined with lightly oiled aluminum foil (for easier cleanup), making sure they're evenly spaced.
- Roast for about 15 minutes, until the meat firms up and is cooked through and the skin begins to caramelize and crisp up.
- Heat the butter, sriracha, lime juice, and remaining brown sugar in a large non-stick skillet.
- When the butter has melted, add the wings and sauté for 2 to 3 minutes, until the sauce clings lightly to the chicken.
- Garnish with the sesame seeds and scallions (if you like).
This recipe (and hundreds more!) came from one of our Cook This, Not That! books. For more easy cooking ideas, you can also buy the book!
