Refined vegetable oil has been swapped out for healthier oils like olive oil or coconut in this oil. Additionally, baking these wings to crispy perfection makes them healthier than typical fried wings. Try this delicious recipe out -- you won't even miss fried wings.
Recipe from Food for Life: Delicious & Healthy Comfort Food from My Table to Yours! by Laila Ali
- 1 1/4 tsp sea salt
- 1 tsp freshly ground black pepper
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp paprika
- 1/4 cup flaxseed
- 3/4 tsp ground thyme
- 12 chicken wings (about 2 1/2 lbs), with wing tips trimmed, cut in half at the joint (or left whole if you like)
- 3/4 cup whole wheat flour
- extra-virgin olive oil or unrefined coconut oil cooking spray
- lemon wedges and/or sriracha or another hot sauce, for dipping
1. Preheat the oven to 425°F.
2. Line a baking sheet with parchment paper. In a small bowl, combine 3/4 teaspoon of the salt, 1/2 teaspoon of the pepper, the onion powder, garlic powder, paprika, flaxseed, and thyme to make the spice rub.
3. Place the wings in a large bowl, put on a pair of disposable gloves (or wash your hands really well), and massage the rub into the chicken. Make sure you coat them well so every bite will be bursting with flavor.
4. Place the flour in a large zip-top bag or paper bag and shake in the remaining 1/2 teaspoon salt and 1/2 teaspoon pepper. Seal and shake to work the salt and pepper into the flour.
5. Open the bag, add the seasoned wings to the flour, seal the bag again, and shake to coat the wings evenly.
6. Generously coat the prepared pan with cooking spray — the equivalent of about 11/2 tablespoons. Put the wings on the pan in a single layer with a little space between each. Generously coat the tops of the wings with cooking spray, the equivalent of 11/2 tablespoons or so.
7. Bake until nicely browned and crisp (note that you do not need to flip the wings), 45 to 55 minutes. Serve with lemon wedges on the side for squeezing and sriracha, if you like.
**Note: Calorie count does not include potential toppings like lemon, sriracha, and other sauces.
Watch The Video
This recipe was recently featured in Have We Overblown Peanut Allergies?.