Buffalo wings which fly in the frugal healthy eating stakessome information 1st posted 2015/16
SPICY HOT WINGS for ravenous, wallet-conscious students & sport fans: details below
'They sit very nicely; full-flavoured & nicely charcoaled. Well cooked; i'm not a fan of pink chicken!'
'They sit very nicely; full-flavoured & nicely charcoaled. Well cooked; i'm not a fan of pink chicken!'
Chicken wings have a bad rep but treated properly they are a healthy low-fat pleasure and a god-send for busy, budget friendly cooks.
They are also an absolutely winner when it comes to frugal footie treats, with a dozen's good-sized wings currently at around £1.30 (including M&S Higher Welfare). Organic obviously cost more but are still budget friendly.
Part 1 of this post contains 3 recommended recipes: One, the traditional hot & saucy; one with a sensational lemon-pepper coating and one, braised in an Asian sauce for the adventurous
Part 2: includes recommended sauces marinades for wings
PART 1: Recommended
STICKY HOT WINGS (photo above): first posted in 2016, is adult fare; the heat won't blow your head off but could bring tears to the eyes of children. (A kids' version is included). Whether served as as a sports snack or as light supper with baked potato or rice and salad, these sticky, spicy wings will become a hot favourite.
LEMON PEPPER WINGS: in a crispy juicy shell; oldies love 'em...
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'delicious & satisfying' 'super-easy, flesh v. tender; spritz of lemon adds sparkle' 'extra special' Perfect crispy skin & juicy tender flesh; marinaded o'night for succulence. |
https://67goingon50.blogspot.com/2022/08/pensioners-delight-lemon-pepper-chicken.html
EXOTIC BRAISED ASIAN WINGS: not a run-of-the-mill wing, in a great way!
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| Low-fat/sugar, salt; easy, make-ahead, portable 'Splendid.' 'Even cold, great Chinese flavour with a lovely amount of garlic!' |
40 years ago in Hong Kong, a bakery just off the Central District was renowned for its braised spiced chicken wings. They were snapped up by foreigners and Chinese alike and many were eaten before leaving the shop!
PART 2: Simple marinaded wings
HEALTHIER CHICKEN WINGS:
Best oven baking trays: low sides, lined with greaseproof paper or foil to save washing up, and with baking rack on top (so fat drips through)
Naked: roast twenty'ish minutes in a pre-heated oven or air fryer 180c/350F to release fat while crisping up the skin. (Note: newer models of air fryers cook much faster - reduce timing by at least 5 mins). Remove from oven; brush liberally with sauce and bake for a further 20 minutes. Baste again at least twice, until cooked through and glossy.
Marinaded (at least four hours or overnight: bake 40-45 minutes turning once until brown and glistening.
SAUCES (for 12'ish chicken wings/one supermarket packet)
Note: If you like, separate wings into drumlets & flats; these will cook faster but double the number of pieces
1. BBQ (for naked wings)
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.
Bake wings naked 20 mins or until fat is released; brush sauce liberally on both sides once, return to oven 15mins, brushing again at least twice
2. LEMON & GARLIC (best for marinading overnight)
Mix together:
1.5 lemon, juice and zest
60 ml/1/4 cup olive oil
2-3 cloves garlic, grated
(opt) 2 tsp fresh finely chopped rosemary or 1/3 tsp dried
a little water
Mix first four ingredients; pour over wings in a non-metal flattish dish; stir well. If wings are not covered with liquid, add water to cover. Cover; refrigerate 4 hours or overnight. Bake 35-45 mins in a preheated oven/air fryer mins until brown and glistening.
3. SHERRY, SOY & GINGER
Mix well; marinade no more than 30 minutes
80 ml/1/3 cup medium sherry/white wine/white grape juice
80ml/1/3 cup lower-salt soy sauce
1 tablespoon grated garlic
1 tablespoon grated peeled ginger
1 tablespoon toasted sesame oil
after marinading: 2-3 tablespoon sesame seeds
Spread out wings leaving a little space in between. Bake 35-45 mins at 180c/350F; 25 minutes in, generously sprinkle sesame seeds over top of wings OR press top of wings onto a plate lined with sesame seeds. Return to oven
Tips:
- See: Healthier football snacks: low fat/salt & sugar for lower-guilt footie treats
- lining baking trays with greaseproof paper/foil makes washing up easier
- newer models of air fryers cook very quickly; reduce timings by at least 5 mins and check 3/4 way through cooking
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This recipe has been developed by B Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.
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