Are you craving crispy, flavorful chicken wings but hesitant because of your diabetes? Fear not! This recipe proves that healthy eating doesn't mean sacrificing taste. These diabetic-friendly chicken wings are packed with flavor, low in carbs, and perfect for a satisfying yet healthy meal or game-day snack. It's a delicious dish that's easy to make, making it a perfect addition to your collection of quick dinner ideas and best recipes.
Ingredients:
- 2 lbs chicken wings, separated into drumettes and flats
- 2 tbsp olive oil
- 1 tbsp garlic powder
- 1 tbsp onion powder
- 1 tsp paprika
- 1 tsp cayenne pepper (optional, for a little heat)
- ½ tsp black pepper
- ½ tsp sea salt
- ½ cup unsweetened applesauce
Instructions:
Step 1: Prep the Wings
Preheat your oven to 400°F (200°C). Pat the chicken wings dry with paper towels. This crucial step helps them crisp up beautifully.
Step 2: Create the Flavor Bomb
In a large bowl, combine olive oil, garlic powder, onion powder, paprika, cayenne pepper (if using), black pepper, and sea salt. Mix well to ensure all the spices are evenly distributed.
Step 3: Coat the Wings
Add the chicken wings to the bowl and toss them thoroughly to coat each wing evenly with the spice mixture. Make sure every nook and cranny is covered for maximum flavor.
Step 4: Add the Applesauce
Stir in the unsweetened applesauce. This adds moisture and helps to prevent the wings from drying out during baking, while also providing a touch of natural sweetness without the spike in blood sugar.
Step 5: Bake to Perfection
Arrange the chicken wings in a single layer on a baking sheet lined with parchment paper. This prevents sticking and makes cleanup a breeze. Bake for 45-50 minutes, flipping halfway through, until the wings are golden brown and cooked through. The internal temperature should reach 165°F (74°C).
Cooking Tips for Perfect Wings:
- Don't overcrowd the baking sheet: Ensure the wings are in a single layer for even cooking and maximum crispiness. If necessary, use two baking sheets.
- Adjust the spice level: Feel free to adjust the amount of cayenne pepper to your preferred level of heat. You can also experiment with other spices like cumin or chili powder.
- Broil for extra crispiness (optional): For extra crispy wings, broil them for the last 2-3 minutes, keeping a close eye to prevent burning.
Variations:
- Lemon Herb Wings: Add the zest and juice of one lemon, along with 1 tablespoon of dried herbs like oregano and thyme.
- BBQ Wings: After baking, toss the wings in your favorite sugar-free BBQ sauce.
Nutritional Information (per wing, approximate):
This information is an estimate and can vary based on specific ingredients and portion sizes. Always consult a nutritionist or dietitian for personalized dietary advice.
- Calories: Approximately 100-120
- Protein: Approximately 10-12g
- Carbohydrates: Approximately 2-3g
- Fat: Approximately 7-9g
These delicious and healthy diabetic chicken wings are a fantastic example of homemade cooking at its finest. They are quick dinner ideas, perfect for a healthy meal, and a testament to the fact that delicious dishes can be both satisfying and supportive of a healthy lifestyle. Enjoy!