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Ginger Lime Chicken Wings

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I love chicken wings. Who doesn’t? Chiles are a no-go for me, so I opt for the heat of ginger and a little lime. If I’m headed for a picnic or potluck, these are my default, along with a big chopped salad. I also often make these at home for movie night, and of course I save the bones for bone broth! In the marinade, I use maple syrup instead of sugar to take advantage of naturally occurring antioxidants along with zinc and manganese.

Further Food Nutritionist Commentary:

These wings are definitely sweet with some heat! I love homemade versions of various foods that people usually order out. Making a homemade marinade is so simple and far more superior than any store bought marinade. Many marinades purchased from the store are loaded with high fructose corn syrup, sodium and other unhealthy ingredients. Using maple syrup offers a natural sweetness with the added nutritional bonuses which Hillary mentions above. Although the amount of sodium in this recipe is on the high side, it is still lower than wings ordered at a restaurant. If you wish to lower the sodium use half the amount of sea salt and add fresh herbs to enhance the flavor.

By Nicole Hallissey, RD, CDN
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Ginger Lime Chicken Wings

  • Prep Time:15 mins + marinate overnight
  • Cook Time:30-40 mins
  • Servings: 3

Ingredients

¼ cup lime juice

¼ cup maple syrup

2 tablespoons butter or coconut oil (melted)

1 tablespoon grated fresh ginger

2 teaspoons sea salt

1 pound chicken wings

Instructions

  1. Combine lime juice, maple syrup, melted butter, ginger, and salt in a small bowl.
  2. Place wings in gallon ziplock or in glass bowl, pour lime mixture over wings.
  3. Seal and let marinate 8-16 hours, overnight is best.
  4. Preheat oven to 350° and line a baking sheet with parchment.
  5. Place wings on parchment with marinade liquid.
  6. Bake for 20 minutes, flip wings, and bake additional 10-20 minutes until the skin is crispy and browned.
Combine lime juice, maple syrup, melted butter, ginger, and salt in a small bowl. Place wings in gallon ziplock or in glass bowl, pour lime mixture over wings. Seal and let marinate 8-16 hours, overnight is best. Preheat oven to 350° and line a baking sheet with parchment. Place wings on parchment with marinade liquid. Bake for 20 minutes, flip wings, and bake additional 10-20 minutes until the skin is crispy and browned.

Nutrition Information

Per Serving:  Calories: 334; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 106mg; Sodium: 1678mg; Potassium: 380mg; Carbohydrate: 20g; Fiber: 0g; Sugar: 16g; Protein: 33g

Nutrition Bonus:  Vit C: 13%; Iron: 9%

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hillary bergh Health Expert
Foodheals Nutrition Coaching

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3 thoughts on “Ginger Lime Chicken Wings”

  1. Pingback: 13 Further Food Snacks Worth Watching the Superbowl For | Further Food

  2. hillary bergh

    Perhaps you’re looking for a teriyaki version? Remove the sea salt and coconut oil… Reduce the maple syrup to 1 T… add 2 T toasted sesame oil, 1 T tamari, 1 T rice vinegar, and 2 cloves minced garlic.

    Reply ↓
  3. hillary bergh

    If you’re looking for some ideas for the big game day coming up, give these a go. You might want to double or triple up the batch for all those hungry men!

    Reply ↓

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