The Ultimate Chicken Wing Recipe

One of the most underrated health foods that has been given a bad rep due to the excess of seed and vegetable oils in our modern diets - that is chicken wings. I have created a simple recipe that is a favorite in my house with everyone. Chicken wings can be baked, grilled or cooked on the barbeque. Serve alongside a seasonal vegetable side like potatoes or raw carrot slaw.

Are Chicken Wings Healthy?

Chicken wings are surprisingly healthy. They make the perfect lower-carb or keto or high protein meal with great macronutrient ratios if that is your goal.

Chicken wings are rich in choline, vitamins B3, and B6, which are pivotal in energy production in the mitochondria, the utilization of protein, and the synthesis of dopamine and serotonin.

Chicken wings could be a mood booster. They contain vitamin B6 alongside a unique amino acid, glycine, which supports GABA synthesis. GABA is an inhibitory neurotransmitter that influences the more stimulating glutamine excitatory effects.

Chicken wings are a good source of selenium and zinc, both important for the production of antioxidant enzymes. They also contain potassium, which is pivotal for energy production, water and insulin signaling, and neuromuscular conduction inside our cells.

Chicken wings trump standard chicken breasts for what they offer nutritionally and have more whole-food value.

A Healthy way to cook chicken wings

Most people think chicken wings are just for deep frying with their breadcrumb crunchy exterior. But, in fact, chicken wings are versatile, nutrient-dense, and can double up for two meals' worth when keeping the bones for a bone broth afterward.

The key consideration with chicken wings is avoiding frying them. If you avoid that, you will be on your way to success.

The other catch is that typical marinades are loaded with sugar, which is not the best (better would be using honey). However, you need to be aware and careful about how the sugar increases the chances of catching fire, charring, and ultimately burning if you’re not attentive enough.

Buying chicken wings

Make sure to purchase the best you can afford. Free-range or pasture-raised chicken will transform the taste and provide more nutrients and protein. Additionally, when you use chicken bones, you want to ensure they come from healthy chickens with lower toxic heavy metals that leach out when you boil them for bone broth.

Chicken wings are generally cheaper by one-third compared to the acclaimed chicken breast. With the chicken breast, you only get the meat; you cannot make it into bone broth, so it's a low-value investment.

The Best way to cook chicken wings

My preferred way would be to bake them slowly, as this reduces the charring or burning, and then briefly finish them on the barbeque for that crisp finish. Cooking chicken wings entirely on the barbeque requires TLC and time, as depending on the marinade, it can easily catch fire and burn the skin, or if the flame is high, the skin can easily be crisp. When barbecuing, keep the barbeque hood open to reduce the heat, which provides more safety.

Oven baking is ideal—do it on a slow and gentle heat for 30 minutes, and it will take the marinade very well. You can add a little trivet with celery sticks or carrots to allow the fat to render.

Finally, grilling is another option under the broiler. This requires a watchful eye, as, similar to the barbeque, chicken wings are sensitive to heat and char very easily.

Chicken wings taste great naturally, but enhancing their nutritional and health effects with a marinade can take them to new and higher levels.

Take the chicken wings out of the fridge. Prepare the marinade as described below. There is no need to add any extra liquid fat to the marinade as the chicken wings are sufficient.

Remember to be mindful of any sugar used in a marinade as it can easily take to the flame and cause charring and burning.

Take your chicken wings out of the fridge 20 minutes before cooking to bring them to room temperature. This will prevent any raw parts from forming, ensuring even cooking throughout.

Chicken Wing Recipe Step-By-Step

Serves: 4
Skill level: Medium
Prep time: 10 minutes
Cooking time: 20 minutes

Ingredients

• 1 kilogram Chicken wings

• 1 tsp sea salt

• 1 lime - juiced

• 4 garlic cloves - grated or finely diced

• 1 tsp ground Ceylon cinnamon

• 1/2 tbsp fresh ginger - grated

• 1 tsp turmeric

• 1 tsp cumin seeds

• 1 tsp smoked paprika

• 1 tbsp raw local honey (optional)

  • Optional

  • 1 tsp tomato paste

  • 1 tsp coconut aminos

Process

1. Prepare the marinade a few hours ahead for a more potent punch. Add all the ingredients above to a bowl. Mix well, add the chicken wings, and get your hands dirty.

2. Preheat the grill to medium-high.

3. Add the chicken wings evenly with sufficient space to avoid crowding. Turn the heat down to medium.

4. Turn over every 2-3 minutes - cook for 15 minutes.

5. Keep a watchful eye to avoid any high flames. Turn the heat down or keep the hood up to reduce the intensity.

6. Ensure they are fully cooked by inserting a knife into the thickest part closest to the bone. The juices should run clear.

Serve these chicken wings with baked potato wedges in coconut oil, or serve with a raw carrot slaw salad or parboiled, then grilled tenderstem broccoli with basmati rice.

Chicken Wing Recipe Nutritional Value (Per Serving)

CALORIES: 319
PROTEIN: 44 grams
CARBS: 5 grams
FAT: 24 grams
FIBER: 0 grams
VITAMIN B1: 0.1 MG
VITAMIN B2: 0.3 MG
VITAMIN B3: 14.3 MG
VITAMIN B5: 2 MG
VITAMIN B6: 1.4 MG
VITAMIN B9: 18 UG
VITAMIN B12: 0.6 UG
CHOLINE: 206 MG
VITAMIN A: 22.5 UG
RETINOL: 22.5 UG
VITAMIN C: 1.4 MG
VITAMIN D: 25 IU
VITAMIN E: 1.6 MG
VITAMIN K: 0.1 UG
CALCIUM: 34 MG
COPPER: 0.1 MG
IRON: 1.2 MG
MAGNESIUM: 41 MG
MANGANESE: 0.1 MG
POTASSIUM: 493 MG
SELENIUM: 44.5 UG
ZINC: 3.1 MG
OMEGA 3: 0.3 G
OMEGA 6: 5.6 G