I love to make chicken wings. In fact, my friends wait for me to invite them over for chicken wings. So when I made the commitment to do the Dukan Diet, I thought about how long it would be before I could have friends over for ribs and wings. And I love to have anyone over that’ll eat my food.
I’ve always been super healthy and worried about how I can eat and serve healthy and tasty food. So pizza, wings and ribs were my challenge. Because who doesn’t love these foods and they’re usually loaded with a ton of fat! Most of the fat in wings is in the skin, as it is in all pieces of the chicken. So, let’s remove the skin. Then, fat is added to wings when you dip them in flour and throw them in the fryer. So, let’s bake them instead of frying them. Then my challenge came with seasoning them. Refined sugar is not allowed in the Dukan Diet so I had to come up with tasty flavors to put on my wings. I think the below recipe has satisfied my wing craving, while watching my calories and fat. I probably won’t be eating these many times before I move on to the Consolidation Phase but I’ve already had them once, and will probably have them at least one more time…
SPICY LOWFAT CHICKEN WINGS RECIPE
1 1/2 lbs. chicken wings, separated
Tip #3: remove the tips and store in a ziploc in the freezer for stock
3-4 T soy sauce
1 t red chili sauce
Cover a cookie sheet with an edge, with heavy duty foil. I promise that if you do this, you will thank me later when you have to clean up. Place a wire rack over the cookie sheet and place the wings on it. Bake them at 450 for 15 minutes. Remove from oven, let cool for five minutes, and remove the skin. The skin is easier to remove once it has been cooked. Place the wings in a bowl and cover with the soy and chili sauces. Put the wings on the covered sheet and spoon some of the sauce over them. Save a bit of the sauce for when you serve them. Bake another 20 minutes, remove and cover with remaining sauce.
If you like the sensation of dipping a spicy wing into a cool blue cheese or ranch dressing, try seasoning some nonfat greek yogurt with salt and pepper and serve along side the wings.