Healthy Baked Chicken Wings: A Super Bowl Treat Under 200 Calories

Crispy Baked Chicken Wings: A Healthier Super Bowl Treat

Chicken wings are a staple at any party, especially during football season. While they're beloved for their savory flavor and crunchiness, one serving of fried chicken wings can pack quite the calorie punchclocking in around 309 calories, 21 grams of fat, and more than 1,000 mg of sodium per two pieces.

However, Katie Rankell, director of the UCI Health Weight Management Program, offers a healthier alternative with baked chicken wings. She explns that by baking them rather than frying, you can significantly cut down on calories and fat contentreducing those numbers to 162 calories and just 4.5 grams of fat, respectively.

While these figures are impressive in themselves, it's essential to keep an eye on the sodium levels. A typical hot sauce used for dipping baked wings might increase the sodium count substantially since it is often quite high in sodium content. According to the American Heart Association, a healthy limit for most adults should not exceed 1,500 mg of sodium dly and no more than 2,300 mg per day.

However, with so much sodium present in many foods we eat dly, the average American consumes about 3,400 mg of sodium each daya significant amount above recommed limits.

Crispy Baked Chicken Wings

Now let's dive into this healthy twist on a classic recipe:

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Makes approximately six servings

• Ingredients:

  • 12 chicken wings

  • 1 tablespoon aluminum-free baking powder

  • 18 teaspoon salt

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Directions:

1. Preheat your oven to 250 degrees Fahrenheit.

2. Place a baking rack on a baking sheet for even cooking.

3. In a bowl, toss the wings with a mix of baking powder and salt until evenly coated.

Cooking:

• Bake in the preheated oven at 250 degrees for an initial 30 minutes to allow them to cook through.

• Then crank up the heat to 425 degrees Fahrenheit and continue baking until they turn golden brown and crispy, usually taking about 40 to 50 more minutes.

Optional steps:

• For a spicy kick, toss your wings in low-sodium hot sauce to taste.

• Serve alongside fresh celery sticks, carrot sticks for crunchiness, and a dollop of low-fat ranch or blue cheese dressing for dipping.

Nutritional Information:

Per serving:

• Calories: 162

• Fat: 4.5 grams

• Protein: 10 grams

• Sodium: 170 mg

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This article is reproduced from: https://www.ucihealth.org/blog/2018/02/baked-chicken-wings

Please indicate when reprinting from: https://www.903r.com/Healthy_Baby/Healthy_Wings_Recipe_UCI.html