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| Exotic Braised Chicken Wings, Chinese style: low-fat/sugar/salt |
It's how they're cooked that makes the difference and 67goingon50 has been exploring 1001 healthy wing recipes since the blog started in 2014.
No one wants to peel off the skin from a chicken wing to make it lower in fat. But honesty that's not what's required.
The best way to reduce the fat in chicken wings:
- don't deep fry them; bake them
- allow them to bake naked at least 30 mins to allow some of the fat to render off and the skin to get crisp
- only then brush on the chosen low-fat sauce or marinade, turning every 5-7 mins for another 25 mins
- serve extra sauce on the side, preferably low/no sugar & low-salt sauce
Chicken wings, treated well, can be an absolutely winner in the kitchen. Easily prepared, they're also popular with kids. And they are not expensive.
For example, Morrison's higher welfare wings - 700 gm, around 10 wings - cost £2.11. Free-range and organic obviously cost more but are still budget friendly. Buy the best you can afford.
When cooking chicken wings, use a little imagination -- deep fried and smothered in hot sauce is not the only way to go. Try these:
- marinated overnight then baked (see below)
- slow cooked in fruit & wine in a casserole
- braised exotically Asian style
- barbecued
- fruit juice & seeds
Marinades/Sauces for Chicken Wings
If marinading (at least four hours or overnight) bake for 45 minutes to an hour until brown and glistening.
Cost: from £3, including wings
Makes: 10 wings
BBQ (instant)
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
Sprinkle marinaded wings with sesame seeds. Spread out on a baking tray lined with greaseproof paper. Bake at 180c/350f/gas4 45 mins to an hour.
Tips:
These recipes have been developed by B Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.
Cost: from £3, including wings
Makes: 10 wings
BBQ (instant)
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
Sprinkle marinaded wings with sesame seeds. Spread out on a baking tray lined with greaseproof paper. Bake at 180c/350f/gas4 45 mins to an hour.
Tips:
- try not to crowd the pan
- lining the tray with greaseproof paper saves washing up
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