Tired of takeout chicken wings loaded with sodium? Craving a flavorful, crispy wing without the guilt? Then you've come to the right place! This low-sodium chicken wing recipe delivers on flavor and crunch without compromising your health goals. It's a perfect example of healthy meals that don't sacrifice taste. This recipe is a fantastic addition to your collection of easy recipes and quick dinner ideas, ideal for busy weeknights or a fun weekend gathering. It's homemade cooking at its finest, showcasing delicious dishes made with simple ingredients.
Ingredients:
- 2 lbs chicken wings, separated into drumettes and flats
- 2 tbsp olive oil
- 1 tbsp paprika
- 1 tbsp garlic powder
- 1 tbsp onion powder
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1/2 tsp black pepper
- 1/4 tsp cayenne pepper (optional, for a little heat)
- 1 tsp sea salt (or to taste - use sparingly!)
- Lemon wedges for serving (optional)
Instructions:
Step 1: Prepare the Chicken Wings
Pat the chicken wings dry with paper towels. This crucial step helps them crisp up beautifully. Dry wings are key to achieving that perfect texture!
Step 2: Create the Flavorful Rub
In a medium bowl, combine the olive oil, paprika, garlic powder, onion powder, oregano, thyme, black pepper, cayenne pepper (if using), and sea salt. Mix well to create a fragrant and flavorful rub. Remember, you can adjust the spices to your liking – feel free to experiment!
Step 3: Coat the Wings
Add the chicken wings to the bowl and toss them until they are evenly coated with the spice rub. Make sure every wing is generously covered for maximum flavor.
Step 4: Bake to Perfection
Preheat your oven to 400°F (200°C). Arrange the chicken wings in a single layer on a baking sheet lined with parchment paper or a silicone baking mat. This prevents sticking and makes cleanup a breeze. Bake for 45-50 minutes, flipping the wings halfway through, until they are golden brown and cooked through. The internal temperature should reach 165°F (74°C).
Step 5: Serve and Enjoy!
Remove the chicken wings from the oven and let them rest for a few minutes before serving. Serve with lemon wedges for a refreshing touch. These delicious wings are perfect for a game day snack, a casual weeknight dinner, or a fun party appetizer.
Cooking Tips for Perfect Chicken Wings:
- Don't overcrowd the baking sheet: Ensure the wings have space to crisp evenly. If necessary, bake in batches.
- Adjust the seasoning: Feel free to customize the spice blend to your taste preferences. Experiment with different herbs and spices!
- Check for doneness: Use a meat thermometer to ensure the wings are cooked through to prevent foodborne illness.
- For extra crispy wings: Broil the wings for the last 2-3 minutes, keeping a close eye to prevent burning.
Variations:
- Honey Garlic Wings: After baking, toss the wings in a mixture of honey and low-sodium soy sauce.
- Spicy Buffalo Wings: Mix your favorite low-sodium hot sauce with a little butter or olive oil and toss the cooked wings.
- BBQ Wings: Use your favorite low-sodium BBQ sauce for a smoky and sweet flavor.
Nutritional Information (per wing, approximate):
- Calories: Approximately 100-120
- Protein: Around 8-10 grams
- Fat: Around 7-9 grams
- Sodium: Significantly reduced compared to restaurant versions.
This low-sodium chicken wing recipe is a testament to how delicious and healthy food can be. It's a simple recipe that delivers big on flavor, making it a perfect addition to your repertoire of best recipes. Enjoy!