Joanne Hart for Hellodoctor.com
Here is a quick and really scrumptious way to deal with the cheaper cuts of chicken. You can do them on the stove or the braai – throw together a salad and you have a weekday meal: bargain!
Is it OK to eat chicken skin?
There’s no good reason to avoid a delicious plateful of crispy-skinned chicken wings every now and then. Chicken skin contains a good amount of heart healthy unsaturated fat, and some saturated fats. To keep them healthy, your job is to grill or roast them, instead of deep-frying them, and this is the perfect way to do it.
Spicy tomato chicken wings
Ingredients:
- 1 kg chicken wings
- 4 Tbs tomato puree
- 150 ml water
- Juice of 1 lemon or 3 Tbs pure lemon juice
- 1 Tbs apple cider vinegar
- 3 Tbs brown sugar
- 1 Tbs paprika
- 2 Tbs crushed dry chili flakes
- 1 tsp coriander
- 1 tsp cumin powder
- 1 tsp salt
- 1 Tbs olive oil
Method
- Preheat your oven to 220 (450) degrees.
- Mix all of the ingredients except for the olive oil and simmer on a low heat for 5 minutes or so, until it has thickened. Take the mixture off the heat and allow it to cool. Once the sauce is cool, add 1 Tbs of olive oil.
- Cover your baking tray in foil (shiny side down) and grease the foil with a little olive oil. Coat the chicken wings with the sauce – place them on your baking tray and bake, uncovered, for 30-40 minutes. If you have any sauce left over, brush it over the baked wings and put them under the hot grill until crispy. Serve on their own as a snack, or with a salad for supper!
Source:
http://blogs.food24.com/dailyfitnutrition/2016/02/16/lchf-spicy-chilli-tomato-chicken-wings/