Sunday, September 22, 2013

CLEAN Cripsy {baked} Chicken Wings with Clean Blue Cheese Dip




Yeah yall, it happened. I found a way to make baked chicken wings that are every bit as crispy and delicious as their evil, fried twin. We had tons of leftovers, and since there isn't any oil in these, the texture stayed the same when we re-heated them. All week people who stopped in ate these delicious wings and couldn't believe that they are in fact very healthy. So take these to your tailgates and potlucks this fall because they. are. perfect.

Prep Time: 15 mins
Cook Time: 55 mins
Servings: 5 (makes 20 wings)

{click "read more" for the full recipe and directions}


Wing Ingredients:

  • 1 pack of 20 chicken wings, thawed ($16.00)
  • 2 eggs, beaten ($.25)
  • 1 cup stone ground corn meal (stone ground cornmeal hardly goes through any processing) ($.50)
  • 1 cup Frank's Hot Wing Buffalo Sauce (this is about as clean as buffalo sauces get, you can also try my homemade clean honey bbq sauce. I just really have a thing for buffalo wings) ($1.00)
Preheat oven to 425 degrees. Make a "wing assembly line" on your counter: a papertowel, 1 bowl with the beaten eggs, 1 bowl with the cornmeal, and a baking sheet lined with foil. Pat your wings dry and dip into the eggs. Coat the egg-covered wing with the cornmeal and place onto the baking sheet. Do this with all your wings and cook them for 25 minutes. After 25 minutes flip your wings and cook the other side for 25 minutes. Pour your sauce into a bowl, pull the wings out of the oven after they are fully cooked on both sides and dip each wing into the sauce. I like my wings super saucy but the BF likes his with less so for mine I fully submerged them in the sauce, for his I used tongs to make sure they weren't totally covered in sauce. Once they are all sauced return them to the baking sheet and bake for another 5 minutes. 

Healthy (not so clean) ranch dressing:
  • 2 cups non-fat Greek Yogurt
  • 1 pack ranch seasoning
  • 2 tablespoons milk

Mix it all together and enjoy! I tried using almond milk for a portion of the dressing but that was too sour. BF actually didn't notice the difference so, hey whatever.


Clean Blue Cheese Dip
  • 2 cups non-fat Greek Yogurt
  • 3/4 cup blue cheese crumbles
  • 1 Tablespoon garlic powder
  • 1 Tablespoon onion powder
  • 1 Tablespoon dried parsley
Mix together in a bowl and let it chill for about 30 mins in the fridge. 


zoooo cripsy looking


That's my wing getting fully submerged. MAN I love condiments

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