Heart-Healthy Barbecue Chicken Wings
Indulge in the smoky, tangy, and slightly sweet flavors of **Heart-Healthy Barbecue Chicken Wings**, a guilt-free twist on classic game-day fare. This recipe swaps out traditional high-sodium sauces for a homemade marinade featuring **low-sodium soy sauce, honey, and apple cider vinegar**, balanced with a rich umami punch of no-salt-added tomato paste. A medley of spices like paprika, garlic powder, and a hint of cayenne adds depth and gentle heat, while baking the wings on a wire rack ensures perfectly crispy skin without the need for frying. Ready in just 45 minutes, these wings are low in sodium, refined-sugar-conscious, and perfect for anyone seeking a healthier take on comfort food. Garnish with fresh parsley for an elegant touch, and serve alongside a crunchy vegetable platter or a refreshing salad for a wholesome and satisfying meal. Perfect for weeknights, parties, or as a protein-packed snack, these chicken wings are your new go-to for guilt-free indulgence!
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Recipe Information
Ingredients
- 2 pounds chicken wings
- 0.25 cup low-sodium soy sauce
- 2 tablespoons honey
- 2 tablespoons apple cider vinegar
- 3 tablespoons tomato paste (no salt added)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon ground black pepper
- 1 teaspoon paprika
- 0.25 teaspoon cayenne pepper
- 1 tablespoon olive oil
- 2 tablespoons fresh parsley (for garnish, optional)
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil and place a wire rack on top. Lightly grease the rack with olive oil to prevent sticking.
Rinse the chicken wings under cold water and pat them dry with paper towels. This helps to achieve crispy skin during baking.
In a large mixing bowl, combine low-sodium soy sauce, honey, apple cider vinegar, tomato paste, garlic powder, onion powder, black pepper, paprika, and cayenne pepper. Whisk until all ingredients are well mixed to form the marinade.
Add the chicken wings to the bowl and toss them until they are thoroughly coated with the marinade. Cover the bowl with plastic wrap and let the wings marinate for at least 15 minutes. For best flavor, let them marinate in the refrigerator for 2 hours.
Place the marinated chicken wings on the prepared wire rack over the baking sheet, making sure they are spaced evenly and not touching each other.
Bake the wings in the preheated oven for 30 minutes or until they are cooked through and have reached an internal temperature of 165°F (74°C). If desired, you can turn on the broiler during the last 2-3 minutes of cooking to achieve extra crispy skin.
Remove the wings from the oven and let them cool for a few minutes. Garnish with freshly chopped parsley before serving, if desired.
Serve the heart-healthy barbecue chicken wings warm, and enjoy with a side of fresh vegetables or a light salad.
Nutrition Facts
Calories |
2993 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 198.0 g | 254% | |
| Saturated Fat | 46.3 g | 232% | |
| Polyunsaturated Fat | 52.5 g | ||
| Cholesterol | 1016 mg | 339% | |
| Sodium | 5809 mg | 253% | |
| Total Carbohydrate | 109.0 g | 40% | |
| Dietary Fiber | 5.8 g | 21% | |
| Total Sugars | 42.4 g | ||
| Protein | 187.5 g | 375% | |
| Vitamin D | 1.8 mcg | 9% | |
| Calcium | 253 mg | 19% | |
| Iron | 14.8 mg | 82% | |
| Potassium | 2167 mg | 46% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
