Baked Chicken Wings Recipe

Chicken Wings - An Easy, Fun Family Dinner

Wings can be healthy!

Baking a tray of chicken wings is easy and can be a fun family dinner.

These baked chicken wings are delicious on their own, or you can make a simple sweet and sour sauce (recipe below) to dip them in!  If spicy is your preference, the Primal Kitchen brand of Buffalo Sauce is made with avocado oil, which avoids seed oils, making it a healthier store-bought choice.

Keep in mind that chicken wings are eaten with the skin on and can provide about 260 calories for 2-3 small wings (100 grams) (1).  A typical serving size for dinner would be about 3-7 wings per adult.

A few health benefits of this dish

Chicken wings have three parts – the drumette, wingette, and wing tip, with one wing providing about 20 grams of protein, making it a good source of complete, high-quality protein (1) (2).

The body uses protein to build and repair body tissue such as muscle, bone, skin, and blood (3).

Chicken wings are rich in vitamins B3 and B6 for energy production, brain development, mood regulation, and a reduced risk of nonmelanoma skin cancer (4) (5) (6).

Minerals provided by consuming chicken wings, like selenium, zinc, and phosphorus, support proper hormone and immune function, reproduction, cellular metabolism, wound healing, and healthy teeth and bones (7) (8) (9).

Chicken collagen is rich in glycine, an amino acid used by the body to rebuild body tissue and reduce inflammation (10).

Further, two compounds, chondroitin and glucosamine, found in chicken wing collagen, help to rebuild cartilage and improve joint flexibility (11) (12).

Baked Chicken Wings Recipe:

Ingredients:

20 chicken wings

½ tsp. dried oregano

½ tsp. dried parsley

sea salt and black pepper to taste

Instructions:

Preheat the oven to 425 degrees F.

Line a baking sheet with parchment paper and place the wings on the baking sheet.  Bake for 20-30 minutes, or until the skin is browned.

*Wings pair well with dark green veggies like Brussels sprouts or broccoli, and baked parmesan potato wedges for dinner.

Sweet and Sour Sauce Recipe

Organic Ingredients:

1 cup allulose, ½ cup apple cider vinegar (ACV), 2 tbsp. tamari (soy sauce), 1 tsp. garlic powder, ½ tsp. onion powder, ¼ cup kétchup (no added sugar), 2 tbsp. brown rice flour, ¼ cup water

Instructions:

Add the allulose, ACV, Tamari, garlic powder, onion powder, and ketchup to a medium saucepan over low heat and stir to combine.

In a bowl, whisk to combine the brown rice flour and water.

Pour the flour mixture into the heated saucepan, and whisk as you bring the sauce to a boil, then reduce the heat to a simmer until the sauce is thickened.

Use the sauce as a dip or over your cooked chicken.