Baked BBQ Chicken Wings
Perfectly Baked BBQ Chicken Wings for a Healthy Delight
Craving the rich, smoky flavor of BBQ chicken wings without the guilt? These baked BBQ chicken wings are the perfect solution.
By baking instead of frying, you can enjoy the same delicious taste with fewer calories and less fat. The secret lies in using a homemade BBQ sauce or a low-sugar store-bought option, ensuring your wings are both flavorful and healthy.
Made with free-range chicken wings, this recipe guarantees quality and taste. Whether you’re hosting a game night or looking for a quick weeknight dinner, these baked BBQ chicken wings are sure to be a hit.
Enjoy the crispy exterior and juicy interior, all without compromising on your health goals.
Health Benefits of Baked BBQ Chicken Wings
Baked BBQ chicken wings offer a healthier alternative to traditional fried wings, making them a great choice for those mindful of their diet. By opting for baking over frying, you significantly reduce the amount of unhealthy fats and calories, making it easier to maintain a balanced diet without sacrificing flavor.
Rich in Protein: Chicken wings are an excellent source of high-quality protein, which is essential for muscle repair and growth. Protein also helps keep you feeling full and satisfied, reducing the likelihood of unhealthy snacking.
Vitamins and Minerals: Chicken is rich in essential vitamins and minerals such as B vitamins (B6 and B12), which are crucial for energy metabolism, and selenium, which supports immune function and thyroid health. Using free-range chicken wings enhances these benefits as they tend to have higher nutrient levels compared to conventionally raised chickens.
Antioxidants: If you choose to make a homemade BBQ sauce or use a high-quality store-bought version, you can incorporate antioxidant-rich ingredients like tomatoes, onions, and various spices. Antioxidants help combat oxidative stress in the body, promoting overall health and reducing the risk of chronic diseases.
Low in Unhealthy Fats: Baking the wings reduces the need for excessive oil, cutting down on unhealthy saturated and trans fats. This helps support heart health and maintain healthy cholesterol levels.
By incorporating these health-conscious choices into your cooking, you can enjoy delicious BBQ chicken wings that are not only satisfying but also beneficial for your overall well-being.
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Baked BBQ Chicken Wings
Equipment
- Baking sheet
- Wire rack
- Mixing bowl
- Small saucepan
- Basting brush
Ingredients
- 2 lbs free-range chicken wings
- 1 tbsp olive oil
- 1 tsp salt
- 1 tsp black pepper
- 1 tsp garlic powder
- 1 tsp smoked paprika
Homemade BBQ Sauce:
- 1 cup tomato sauce sugar-free
- 1/4 cup apple cider vinegar
- 2 tbsp honey or maple syrup optional for sweetness
- 1 tbsp Worcestershire sauce
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/4 tsp cayenne pepper optional for heat
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C). Place a wire rack on a baking sheet and set aside.
- Prepare the Chicken Wings: Pat the chicken wings dry with paper towels. In a mixing bowl, toss the wings with olive oil, salt, black pepper, garlic powder, and smoked paprika until evenly coated.
- Bake the Wings: Arrange the wings in a single layer on the wire rack. Bake in the preheated oven for 35-40 minutes, flipping halfway through, until the wings are crispy and golden brown.
- Make the BBQ Sauce: While the wings are baking, prepare the BBQ sauce. In a small saucepan over medium heat, combine all BBQ sauce ingredients. Stir well and bring to a simmer. Reduce heat and let it simmer for 10 minutes, stirring occasionally, until the sauce thickens slightly.
- Coat the Wings: Once the wings are cooked, remove them from the oven. Use a basting brush to coat each wing generously with the homemade BBQ sauce.
- Bake with Sauce: Return the coated wings to the oven and bake for an additional 5-10 minutes, allowing the sauce to caramelize and stick to the wings.
- Serve: Remove from the oven and let the wings rest for a few minutes before serving. Enjoy your healthy baked BBQ chicken wings!
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