BUFFALO WINGS, Skinnier, Frugal

Buffalo wings which fly in the healthy eating stakes

Chicken wings, treated well, can be an absolutely winner in the healthier dining stakes.  They're frugal too, coming in 700 gm packages, around 10 wings, ranging in price from £1.67 (budget) and £2.19 (own brand).  Free-range and organic obviously cost more but are still budget friendly.  Buy the best you can afford.

For healthier chicken wings, roast naked for twenty-five minutes in a pre-heated 180c/350F/gas mark 4 oven.  This releases fat while crisping up the skin. Then brush liberally with sauce and bake for a further 25 minutes.  Baste again at least twice, until cooked through and glossy.  

If marinading (at least four hours or overnight) bake for 45 minutes to an hour until brown and glistening. 

SAUCES  (for 10 chicken wings/one supermarket packet)

Cost: from £3, including wings


BBQ

Mix together: 
     1/2 mug tomato sauce (your own or own-label spicy brands)   
      1 1/2 tablespoon molasses/black sugar (preferred) or brown sugar
      2 tablespoons reduced salt  (not low-salt) soy sauce
      1-2 dashes tobasco sauce, to taste
       (opt)  one small reconstituted chipotle chilli, pureed.
Brush at least 3 times on wings that have been cooking naked for at least half an hour.


LEMON & GARLIC  (best for marinading overnight)
Mix together: 
     2 lemons, juice and zest
     80 ml/1/3 cup olive oil 
     2-4 cloves garlic, grated
     (opt) 1 tbsp finely chopped fresh rosemary or 1/2 teaspoon dried
    
    tap water

Mix first four ingredients; pour over wings in a non-metal bowl and stir well. If wings are not covered with the liquid, add a bit of water. Cling film and refrigerate 4 hours or overnight.  Bake in a preheated oven 180c/350F/gas mark 4 for 45 minutes to an hour until brown and glistening.

ORIENTAL
Mix well and marinade for 30 minutes
     80 ml/1/3 cup medium sherry/white wine/white grape juice
     80ml/1/3 cup less-salt soy sauce (try Amoy or Pearl River Bridge)
     1 tablespoon grated garlic
     1 tablespoon grated peeled ginger
     1 tablespoon toasted sesame oil

After marinading:       1 tablespoon sesame seeds

Sprinkle marinaded wings with sesame seeds. Spread out on a baking tray lined with greaseproof paper.   Bake at 180c/350F/gas mark4  45 minutes to an hour. 


Tips:

• Try not to crowd the baking tray
• Lining the tray with greaseproof paper saves washing up   

These recipes have been developed by B Lee/ Bright Sun Enterprises. They may not be reproduced, in any form, without the author's written permission.