Low Fat Mango Habanero Wings
Get ready to enjoy the perfect balance of sweet, spicy, and tangy with these irresistible Low Fat Mango Habanero Wings! This oven-baked recipe is a guilt-free twist on a classic favorite, combining the natural sweetness of ripe mangoes with the fiery kick of habanero peppers. A splash of lime juice, honey, and fresh ginger adds depth to the vibrant sauce, while the wings are baked to crispy, golden perfection without the need for deep frying. Perfect for game nights, parties, or weeknight indulgence, these wings are a healthier alternative that doesn’t skimp on flavor. Plus, the homemade mango habanero sauce doubles as an irresistible dip for an extra burst of heat and sweetness. If you're looking for a low-fat chicken wings recipe that's bursting with flavor, this one's a must-try!
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Recipe Information
Ingredients
- 2 pounds chicken wings
- 1 large mango, peeled and diced
- 1 medium habanero pepper, seeded and chopped
- 3 tablespoons low-sodium soy sauce
- 2 tablespoons honey
- 1 large lime, juiced
- 1 teaspoon fresh ginger, minced
- 1 teaspoon garlic powder
- 1 as needed olive oil cooking spray
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
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 cooking spray.
Pat the chicken wings dry with paper towels, then season them with salt and black pepper on all sides.
Arrange the wings on the prepared wire rack in a single layer without touching each other.
Bake the wings in the preheated oven for 25 minutes. Flip them halfway through cooking to ensure even crispness.
While the wings are baking, prepare the mango habanero sauce. In a blender, combine the diced mango, chopped habanero, soy sauce, honey, lime juice, minced ginger, and garlic powder. Blend until smooth.
Transfer the blended sauce to a small saucepan. Cook over medium heat for about 5 minutes, stirring occasionally, until the sauce slightly thickens. Remove from heat and let it cool slightly.
After the wings have baked for 25 minutes, remove them from the oven and brush them generously with the mango habanero sauce.
Return the wings to the oven and bake for an additional 10 minutes, or until they are fully cooked and the sauce is lightly caramelized.
Remove the wings from the oven and let them cool for a few minutes before serving. Optional: serve with extra sauce for dipping on the side.
Nutrition Facts
Calories |
2995 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 184.6 g | 237% | |
| Saturated Fat | 44.4 g | 222% | |
| Polyunsaturated Fat | 51.2 g | ||
| Cholesterol | 1016 mg | 339% | |
| Sodium | 6492 mg | 282% | |
| Total Carbohydrate | 146.2 g | 53% | |
| Dietary Fiber | 7.7 g | 28% | |
| Total Sugars | 78.9 g | ||
| Protein | 185.9 g | 372% | |
| Vitamin D | 1.8 mcg | 9% | |
| Calcium | 255 mg | 20% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 2326 mg | 49% | |
*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.
