Healthier Buffalo Wings

When I first set out to make buffalo wings back in the day, I felt that the best place to search for a recipe was in Buffalo, New York. It seemed a no-brainer. I found a great recipe from the Anchor Bar in Buffalo and sort of adjusted the recipe to my taste and found small ways to make the wings healthier.

Chicken wings themselves aren’t the healthiest part of the bird. They just aren’t. That said, if you remove the skin and bake the chicken wing in the oven, rather than fry it, it’s nutritional value improves. The good news is, the rest of the ingredients aren’t terribly bad for you, you just need to watch your sodium! Eat wings with a nice big ‘ol glass of water!! Enjoy!

This recipe makes six servings (six wings per person).

Ingredients:

36 chicken wing pieces (one wing makes 2 pieces — the “flat” and the “drum”), cut into two pieces, skin removed

3 tablespoons vegetable oil (or olive oil)

1 tsp kosher salt

1 cup oat flour (Oat flour is gluten free. Feel free to use all-purpose flour).

1 1/2 tablespoons white vinegar

1/4 teaspoon cayenne pepper

1/8 teaspoon garlic powder

1/2 teaspoon Worcestershire sauce

2 teaspoons Tabasco sauce

1/4 teaspoon salt

6 tablespoons Louisiana hot sauce

Preparation:

Preheat oven to 425 degrees Fahrenheit.

In a bowl toss the wings with 1 tablespoon of the vegetable oil and salt. Place into a large Ziploc bag, add the flour, and seal. Shake well to coat the chicken evenly.

Remove wings from the bag, shaking off any excess flour, and spread the wings out evenly on oiled foil-lined baking pan(s). There should only be one layer of wings (don’t stack)! Bake for about 20 minutes, turn the wings over, and cook another 20 minutes, or until the wings are cooked through and are browned.

While the wings are baking, mix all the ingredients for the sauce in a pan. Place the pan over low heat, bring to a simmer and stir occasionally. Remove from heat.

After the wings are cooked, transfer them into a large mixing bowl. Pour the sauce over the hot wings and toss to coat completely.

Serve!