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:
By Nicole Hallissey, RD, CDN
Ginger Lime Chicken Wings
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
- 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.
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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