Recipe: Dijon Chicken “Wings”

 

It’s sad but true, many New Year’s resolutions fall by the wayside after only a few weeks. If you have the goal to eat healthier in the new year, expanding your culinary skills in the kitchen can help make new eating habits stick. Check out this recipe for baked chicken wings to learn how to make a comforting meal from the comfort of your own home. As an added bonus, you’ll have a few weeks to practice your cooking: just in time for the Super Bowl parties.

Be Fit Basics: Dijon Chicken “Wings”
Adapted from Southern Living

24 chicken drumettes*
1.5 tbsp olive oil
1 tsp salt
1 tsp garlic powder
¼ tsp black pepper
1/3 cup Dijon mustard
2 tbsp honey
Juice from 1 large lemon
1 tbsp fresh oregano, chopped (or 1 tsp dried)

Instructions:
Preheat the oven to 450 degrees. In a large bowl combine oil, salt, garlic, and pepper. Pat chicken dry with a paper towel. Add chicken to the mixture and toss to coat. Line a baking sheet with foil and arrange chicken drumettes on the foil; bake for about 30 minutes.

Meanwhile, combine mustard, honey, lemon juice, and oregano in a small bowl. Remove the baking sheet from the oven. Using tongs, dip the hot chicken in the mustard mixture and toss until well coated. Place the mustard-coated wings back on the baking sheet and bake for another 5-10 minutes or until fully cooked (should register 165 degrees).

Notes:

  • Drumettes are the meaty part of the wing that look like mini drumsticks.
  • This recipe has half the calories and fat compared to typical fried (“crispy”) chicken wings.

Yield: Serves 6

NUTRITION INFORMATION PER SERVING (4 wings):
CALORIES: 260 calories
PROTEIN: 16 g
SODIUM: 380 mg
CARBOHYDRATE: 7 g
FIBER: 0 g
FAT: 18 g
Sat Fat: 5 g

MAKE IT A MEAL:
Protein: 1 serving chicken drumettes
Starch: 1-6” whole wheat pita (170 calories) with 2 tbsp hummus (40 calories)
Vegetable: 10 carrot sticks and 10 celery sticks (40 calories)
Topping: 2 tbsp Greek yogurt veggie dip, such as ranch-flavored Marzetti brand (60 calories)

GROCERY SHOPPING LIST
24 chicken drumettes
Whole wheat pita
Lemon
Oregano
Carrot sticks
Celery
Greek yogurt dip (or substitute light ranch dressing, if unavailable)
Hummus
Condiments: olive oil; salt; garlic powder; black pepper; Dijon mustard; honey

USE OF LEFTOVERS
Pair leftover drumettes with tomato soup, whole grain crackers, and a side salad.

Learn something new!

 

Learn More
Our Be Fit Nutritionists are comprised of dietetic interns studying at Massachusetts General Hospital. During their internship, they receive training on acute care nutrition, ambulatory and community nutrition, food service systems management, and research. Their comprehensive work is done in collaboration with registered dietitians.

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