Heart-Healthy Teriyaki Wings
Indulge guilt-free with these Heart-Healthy Teriyaki Wings, a nutritious twist on a beloved classic! This recipe features succulent, oven-baked chicken wings coated in a homemade teriyaki sauce crafted with low-sodium soy sauce, honey, and fresh aromatics like ginger and garlic. The wings are baked to golden perfection, ensuring a crispy exterior without any frying—ideal for a heart-friendly approach. The thickened glaze delivers the sweet and savory flavors you crave while keeping sodium levels in check. Garnished with sesame seeds and green onions, these wings are perfect for a crowd-pleasing appetizer or paired with steamed veggies for a satisfying meal. Ready in just an hour, this easy-to-make recipe is a protein-packed favorite that doesn’t skimp on taste or health.
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Recipe Information
Ingredients
- 2 pounds Chicken wings
- 0.333 cup Low-sodium soy sauce
- 2 tablespoons Honey
- 2 tablespoons Rice vinegar
- 1 teaspoon Fresh ginger, grated
- 2 teaspoons Garlic, minced
- 1 teaspoon Sesame oil
- 1 tablespoon Cornstarch
- 1 tablespoon Cold water
- 1 teaspoon Sesame seeds (optional, for garnish)
- 2 tablespoons Green onions, sliced (optional, for garnish)
- Olive oil spray or avocado oil spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a wire rack. Lightly coat the parchment or rack with olive oil spray to prevent sticking.
Pat the chicken wings dry with paper towels and place them on the prepared baking sheet. Spray the wings lightly with olive oil spray for a crispy finish.
Bake the chicken wings for 35-40 minutes, flipping them halfway through the cooking process to ensure even browning. The wings should be golden brown with an internal temperature of 165°F (74°C).
While the wings are baking, prepare the heart-healthy teriyaki sauce. In a small saucepan, combine the low-sodium soy sauce, honey, rice vinegar, grated ginger, minced garlic, and sesame oil. Heat the mixture over medium heat until it begins to simmer, stirring occasionally.
In a small bowl, whisk the cornstarch with cold water until it forms a smooth slurry. Add the slurry to the saucepan, stirring constantly, until the teriyaki sauce thickens. Remove the sauce from heat and set aside.
Once the chicken wings are fully cooked, transfer them to a large bowl. Pour the teriyaki sauce over the wings and toss them gently until they are evenly coated.
Serve the teriyaki wings on a platter. Garnish with sesame seeds and sliced green onions, if desired. Pair with a side of steamed broccoli or a mixed greens salad for a nutritious, heart-healthy meal.
Nutrition Facts
Calories |
2997 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 199.8 g | 256% | |
| Saturated Fat | 46.3 g | 232% | |
| Polyunsaturated Fat | 57.0 g | ||
| Cholesterol | 1016 mg | 339% | |
| Sodium | 6450 mg | 280% | |
| Total Carbohydrate | 105.1 g | 38% | |
| Dietary Fiber | 2.8 g | 10% | |
| Total Sugars | 35.8 g | ||
| Protein | 188.0 g | 376% | |
| Vitamin D | 1.8 mcg | 9% | |
| Calcium | 248 mg | 19% | |
| Iron | 13.7 mg | 76% | |
| Potassium | 1684 mg | 36% | |
*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.
