Health knowledge made personal
Join this community!
› Share page:
Search posts:

Super Bowl Champ: Lighter Chicken Wings

Posted Jan 27 2012 7:17am

Well, it’s back to the grind for this food blogger . As much as I want to revel in my winnings, work beckons (what? 7-year-olds don’t care about the Riverfront Times Web Awards ?! For shame!). But you know what?

My kitchen beckons too.

I haven’t made dinner since Monday (an eternity, I know) so the piles of mail and magazines have covered the counter instead of piles of delicious food. Time to change that!


The Super Bowl is only just over a week away and even if you have no interest in football, the food is enough to keep anyone entertained. Everyone and their brother blogs about “healthy” Super Bowl fare that are tasty, but don’t make my mouth water like creamy dips and hot sauce.

Until I met these wings.


These wings didn’t need breading, coating, or battering. They were perfect as is and I would make them again in a heart beat. Juicy and tender, spicy and succulent – add homemade blue cheese dip alongside these bad boys and you’re set.


Lighter Chicken Wings (adapted from Food Network Magazine )
(yields 24 wings)

For the wings:
  • 2 pounds chicken wings, split at the joints + tips removed
  • 2 stalks celery, trimmed + roughly cut
  • 2 large carrots, peeled + roughly cut
  • 1 bay leaf
  • 1 cup low-sodium chicken broth
  • 1 cup Frank's Red Hot sauce (or 1/2 cup other hot sauce)
  • 2 tbsp paprika
  • 2 tbsp butter
  • 1 tbsp honey
  • Celery and carrot slices, for serving

For the dip:

  • 3/4 cup plain nonfat Greek yogurt
  • 1/2 cup crumbled blue cheese
  • 2 tbsp mayonnaise
  • 1 tbsp milk (preferably buttermilk)
  • Juice of 1/2 lemon
  • Salt and pepper, to taste


You’ll want to make the dip first so it has time to chill.

Mix the yogurt, blue cheese, mayo, milk and lemon juice together until well combined but still chunky. Season with salt and pepper and refrigerate until ready to serve.


For the wings, preheat the oven to 425 degrees. You can bake two ways – either on a baking sheet coated with cooking spray or on a rack on top of a baking sheet, like this rigged contraption:


The rack allows all sides to cook evenly and leaves the underside less mushy and more crispy.

Place the wings into a deep skillet with the chopped pieces of celery and carrot, the bay leaf, chicken broth, hot sauce, paprika, butter, honey and 1/2 cup water. Bring to a simmer over medium heat and and simmer until the chicken is almost cooked through, about 15 minutes.


Reserve the sauce in the skillet!


Transfer the wings to the prepared baking sheet or rack and arrange in a single layer. Bake the wings until the skin is golden, about 30 minutes. Meanwhile, simmer the reserved sauce over medium-low heat until it thickens, 15 minutes. Take out the celery, carrot and bay leaf. Reserve about a 1/4 cup of the sauce for serving and return the baked wings to the skillet, tossing with the remaining sauce.

Serve the wings with the blue cheese dip, carrots and celery, and reserved sauce.

IMG_6613 IMG_6619

The sauce dripping off the wings was certainly lickable, and the dip was the perfect light accompaniment for lighter wings.

IMG_6620 IMG_6621

Put these out over halftime and I guarantee no one will miss the fryer!

Question: Do you have Super Bowl plans this year? What do you typically do on Super Bowl Sunday?

Post a comment
Write a comment:

Related Searches