Categories
Diet and nutrition

Friday Foodie: Honey Mustard Chicken Wings

Who doesn’t love chicken wings? Summer is coming to a close, but you may still be able to enjoy the great outdoors with friends for a while yet. If the weather does not permit, you can serve these delicious chicken wings for dinner or at some indoor gathering.

Chicken, as you know, is a great protein food. These wings can be paired with potato salad, green salad and/or other vegetables of your choice. What I love about this recipe is that it’s not fried, like your regular chicken wings, but baked in the oven, making it a low-calorie dish.

Prep time: 10 minutes
Cook time: 50 minutes

Serves: 4-6

Ingredients:

  • 3 lbs. chicken wings, trimmed
  • Sea salt and black pepper, to taste
  • Honey-Mustard Sauce
    2 T. unsalted butter
  • 1 t. hot sauce (optional)

Directions:

  1. Place top oven rack in the center position and pre-heat oven to 425°F.  Line a large, rimmed baking sheet with parchment paper or a Silpat™ baking mat. Set aside.
  2. Add chicken wings to baking sheet in a single layer, not touching or overcrowding. Season wings with salt and black pepper, to taste, before placing in the pre-heated oven. Bake until skin is crispy, approximately 45-50 minutes.
  3. Meanwhile, add garlic and butter to a saucepan and heat over medium heat until garlic softens, approximately 1-2 minutes. Reduce heat to low and add honey and Dijon mustard. Stir to combine. Simmer for a few minutes, until honey dissolves completely. Remove from heat and stir in hot sauce, if using. Set aside.
  4. Remove the baking sheet from the oven and transfer the wings to a large glass bowl. Pour the honey-mustard mixture on top and toss to combine.
  5. Serve immediately or place coated wings on a large, rimmed baking sheet lined with aluminum foil and place under a hot broiler for 1-2 minutes, or until brown and bubbly. Enjoy!  

1 serving (with skin) 109 cal (no skin) 37 cal 8g fat (w skin) 1g fat (no skin) 0 carbs

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