Food: Low Fat Football Wings

The Joy Of Football… My Touchdown Wings

Who doesn’t love wings? Chicken wings are an American favorite. Whether you like them fried, grilled, baked or tossed in sauce, its a food we love to eat. Football season in particular is unofficially wing season. I think (just a guess) that there are more pizza and wings orders between October – January than any other time of the year. So whether you’re a girl who wants to impress the beau on game day or indulge in tradition without the guilt this recipe is for you.

This recipe is near and dear to my heart so I had to give my girls on of our new a recipe cards which will soon be available for to print…

Skinny Minority Touchdown Buffalo Wings Recipe Card

Step 1

The key to keeping these wings low fat (trust me he’ll never know the difference) is this first step, cleaning and removing the skin. All of the fat in poultry lies in the skin. Check out these charts below.As you can see by removing the skins from each wing you subtract 47 calories per wing and 37 calories of FAT. 

Picture Provided By Fat Secret.com

Back to prepping, cleaning and removing the skin. Make sure to triple rinse your wings, remove all skin, slime and grime from the wings.

Note: I always keep a pair of kitchen scissors handy when cleaning chicken because you don’t want to be too rough when pulling off the fat and skin. Cutting helps avoid tearing the meat while pulling off the the skin and to cut away any grisle or string. TMI I know but your chicken must be clean and should like like this…

Cleaned, Skinless, Bone-In Chicken Wings

 Step 2

Now its brine time. I talked about brining in my recipe for beer braised chicken. Since I bake and broil these wings I need them to have as much moisture as possible and so I brine. If you don’t have time to brine then marinate for 30mins. If you don’t have time for that then skip this step and go to step 3.

Brine for a min of 1 hour or Marinate for 30 mins

Whats in this Brine?

1 Cup Of Milk

1/3 Cup of Apple Cider Vinegar (do not use white vinegar, if you don’t have acv just skip it)

Along with a combination of Cayenne Pepper, Black Pepper, Crushed Red Pepper Flakes & Adobo. 

Note:  If you don’t have Adobo by Goya just use season salt or whatever you use to season chicken. I don’t add sea salt because Adobo has salt in it, no need to over load the sodium.

Step 3

After you brine or marinate its time to season. So remove the wings from liquid, lightly squeeze SOME of the excess liquid out of the wing and place them in a bowl. I like to season meat in a bowl because you can toss it together.

Use all the same dry seasonings from the brine, Cayenne, Black Pepper & Adobo. You also want to add your  paprika and chili seasoning from the recipe card as well. The more Cayenne you add the hotter your wings will be so only add a little at step 3. Or if you live for the “heat” season generously. You’ve been warned 🙂 

Now place  wings on foil covered baking sheet and put in oven at 375 degrees. Cook for 10 minutes and flip, your wings should look like this on one side. 

Seasoned Wings

Step 4

After wings have cooked on both sides for a total of 20 minutes (10 on each side) remove them from oven and place them in a bowl. Now pour 2/3 cup of hot sauce or Franks Red Hot Wing Sauce over chicken. Tossed until coated (don’t add more sauce we will add more later) and place back in oven, cover and bake for 10-15 minutes. 

Note: Feel free to pinch off some meat to taste. If its not hot enough add more cayenne at this step. 

Step 5

After sauce is baked in take wings out of oven and set broiler to 500 degrees. Now place wings back in bowl and add 1 bottle turn of sauce. Now heres the kicker, my original recipe doesn’t include butter, but my 2012-2013 does but you have 3 choices…

1. Leave out the butter

2. Use 1 tbsp of real melted real butter

3. Use I Can’t Believe Its Not Butter Spray, thats what I use. I swore off this stuff years ago because it has some unnatural ingredients. BUT I do use it for this and a few other things, hey you gotta eat some dirt before you die. lol! You know we’re all about the swap, so choose for yourself. 

Once thats done, toss in bowl, and broil for 3 minutes. Make sure to check wings and turn every 45 seconds.

Cool…. Plate… Serve! Its Game Time Baby!

The Joy Of Football… My Touchdown Wings

Enjoy! Don’t forget to check out our new Food Section for all the new recipe cards you may have missed 🙂 Also let us know if you try the recipe by commenting below or tweet us on twitter @skinnyminority!

Thanks for reading!

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