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Crispy baked chicken wings

February 01, 2018 | Heather Shannon
baked chicken wings with celery, carrots and blue cheese

Chicken wings are a hands-down favorite at any Super Bowl Party. They also are, undeniably, fat and calorie bombs.

“Baked chicken wings are a healthier alternative to fried ones,” says dietitian Katie Rankell, director of the UCI Health Weight Management Program.

She notes that a typical serving of fried wings — two pieces — will weigh in with 309 calories, 21 grams of fat and more than 1,000 mg of sodium.

Baking them chops that down to 162 calories, 4.5 grams of fat and 170 mg of sodium.

“That is a huge savings!” Rankell says.

Sodium can add up quickly, so moderation is key when it comes to chicken wings, even when they’re baked. Tossing them in low-sodium hot sauce and serving with low-fat ranch will increase the sodium numbers.

The American Heart Association recommends an ideal limit of 1,500 mg of sodium a day for most adults, but no more than 2,300 milligrams a day.

Unfortunately, because sodium is present in so many foods, the average American consumes more than 3,400 mg of sodium each day, according to the heart association.

Crispy Baked Chicken Wings

Download this recipe ›

Serves: 6

12 chicken wings

1 tablespoon aluminum-free baking powder

1/8 teaspoon salt


Preheat oven to 250 degrees.

Place a baking rack on a baking sheet.

In a bowl, toss the wings with baking powder and salt.

Bake wings for 30 minutes then raise the temperature to 425 degrees. Continue to bake until brown and crispy, about 40-50 more minutes.

Toss wings in low-sodium hot sauce until covered to your liking. (Optional)

Serve wings with celery sticks, carrot sticks and some low-fat ranch or blue cheese dressing. (Optional)

Nutritional Information

  • 162 calories
  • 12.6 g fat
  • 10 g protein
  • 659 mg sodium
  • 77 mg cholesterol
  • 11.2 g carbohydrates
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