Robin’s Healthy Take: Revamped Chicken Wings

by in Robin's Healthy Take, August 20, 2012
These flavorful chicken wings clock in at only about 261 calories per serving!

My boys love chicken wings – mild, medium, hot – ALL chicken wings. During our recent summer vacation, I let them order wings at our favorite oceanfront restaurant almost every day. I knew they weren’t healthy, but they’re active little boys (on the run 12 hours per day, especially at the beach) so they were considered a special treat. I decided to check the nutrition stats when we got home and, although I know wings aren’t “health food,” I was still shocked at the amount of calories, fat and salt in an appetizer portion. One appetizer dishes up half of your day’s calories and two days worth of fat and salt. And, my guess is, most folks that eat wings aren’t chasing them with hours of body surfing, castle-building and paddle ball. Behold the gory details:

Regular Chicken Wings, Individual Appetizer (numbers vary depending on the sauce and restaurant):
Calories: 700-1200
Total Fat: 30-90 grams
Saturated Fat: 15-24 grams
Total Carbohydrate: 4-101 grams
Sugars: NA
Protein: 39-72 grams
Sodium: 2350-4450 milligrams
Cholesterol: 267 milligrams
Fiber: 1-7 grams

Since my boys adore wings, I decided to do a recipe revamp. They’re mildly spicy, baked not fried and just as crispy as the restaurant version. And because I bake the wings and drumettes on a baking rack, a ton of fat drips away. As a result, calories and fat have been tremendously slashed.

A few notes about my recipe:

Marinate: I like to marinate the chicken wings in the egg white-hot sauce mixture – sometimes up to 24 hours. You   can do that, or cook them right away.
Dip: I serve my chicken wings with fat-free ranch dressing, but if you want a healthy, homemade version of the blue cheese dip, combine 1/2 cup fat-free sour cream, 2 tablespoons crumbled blue cheese and 1 tablespoon minced fresh chives. Mix well and serve on the side. Nutrition information is below.
Extra Heat: My boys like to drizzle extra hot sauce over the wings after they come out of the oven. That’s a personal preference, but feel free to do the same.

Baked Chicken Wings With Ranch Dip

Cooking spray
2 large egg whites
1/4 cup hot sauce, such as Crystal or Frank’s
1/4 teaspoon ground black pepper
2 pounds chicken wings and drumettes, wing tips trimmed and discarded if necessary
1/2 cup fat free ranch dressing

Preheat oven to 400 degrees. Place a baking rack on top of a large baking sheet and spray rack with cooking spray.

In a bowl, whisk together egg whites, hot sauce and black pepper. Add chicken wings and drumettes and turn to coat. Transfer chicken to prepared baking rack and bake 45-50 minutes, until chicken is cooked through and skin is crispy.

Serve chicken wings and drumettes with ranch dip on the side.

Serves 4

Nutrition Info Per Serving (serving size: 5 wings/drumettes)
Calories: 261
Total Fat: 13.5 grams
Saturated Fat: 3.6 grams
Total Carbohydrate: 8 grams
Sugars: 2 grams
Protein: 26 grams
Sodium: 681 milligrams
Cholesterol: 73 milligrams
Fiber: <1 gram

Nutrition Info Per Serving for Blue Cheese Dip (serving size: 3 tablespoons)
Calories: 36
Total Fat: 1 gram
Saturated Fat: <1 gram
Total Carbohydrate: 5 grams
Sugars: 0 grams
Protein: 2 grams
Sodium: 99 milligrams
Cholesterol: 6 milligrams
Fiber: 0 grams

More posts from .

Similar Posts

Pantry Raid! 10 Healthy Ingredient Swaps

Which ingredients to choose — and which to lose? Here’s a quick guide to revamping the pantry and sizing up other common kitchen staples. 1. Choose: No-salt-added tomatoes (in cans and cartons) over tomato sauce. The ingredient list for tomato sauce should be short and simple: tomatoes and perhaps a few seasonings. But that’s notRead more

Comments (17)

  1. Mouthwatering recipe this would be too fantastic and yummy in eating.

  2. Linda says:

    What is the purpose of the egg whites?

  3. [...] Cutlet RecipeChicken KatsuChicken Saltimbocca – Putting It All On The TableEasy Chicken DivanRobins Healthy Take: Revamped Chicken Wings .social_button { float:left; width:130px; display:inline-block; } function [...]

  4. 9308 618c says:

    втулки вала…

    Does your website have a contact page? I’m having a tough time locating it but, I’d like to send you an e-mail. I’ve got some creative ideas for your blog you might be interested in hearing. Either way, great site and I look forward to seeing it exp…

  5. [...] Extremely minimal excess fat recipesHoney-Orange Chicken with Sesame SauceWhat ought to I cook for a little supper social gathering (2 couples) tonightFive Bites Korea Part 2: Kimchi RecipeRobins Healthy Take: Revamped Chicken Wings [...]

  6. Homepage says:

    … [Trackback]…

    [...] Informations on that Topic: blog.foodnetwork.com/healthyeats/2012/08/20/robins-healthy-take-revamped-chicken-wings/ [...]…

  7. The Silent Shard…

    This may most likely be very beneficial for many within your work I want to don’t only with my blog site but…

  8. source says:

    Patriotism is the best dedication that this nation is usually more advanced than all nations since you were born inside it.

  9. I must express thanks to the writer just for rescuing me from this dilemma. Just after surfing around throughout the world wide web and seeing suggestions which were not powerful, I was thinking my entire life was well over. Being alive without the presence of approaches to the issues you’ve fixed by way of this guideline is a critical case, as well as the kind which could have badly affected my entire career if I had not noticed your website. Your actual mastery and kindness in dealing with everything was precious. I am not sure what I would’ve done if I had not come upon such a solution like this. I can now look ahead to my future. Thanks a lot very much for your expert and amazing guide. I won’t think twice to suggest your blog post to any individual who ought to have direction about this area.

  10. I would like to thnkx for the efforts you have put in writing this blog. I am hoping the same high-grade site post from you in the upcoming also. In fact your creative writing skills has encouraged me to get my own website now. Actually the blogging is spreading its wings quickly. Your write up is a great example of it.

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>