Honey-Glazed Ca­jun Chicken Wings

13g CARB

Diabetic Living (USA) - - Recipes -

SERVES: 8 AC­TIVE : 15 min. TO­TAL: 35 min.


11/2- to 2-qt. shal­low foil pan

16 chicken wing drumettes

(2 lbs. to­tal)

2 Tbsp. salt-free Ca­jun sea­son­ing

(see Tip), di­vided

1/2 cup ketchup

1/4 cup lemon juice

1/4 cup honey

1 tsp. dry mus­tard

1. Pre­heat oven to 450°F. Line a large rimmed baking pan with foil.

2. Toss chicken and 5 tsp. Ca­jun sea­son­ing in a large bowl. Ar­range on the pre­pared pan. Bake for 15 min­utes. Turn the chicken pieces over. Bake un­til no longer pink, 15 to 20 min­utes more.

3. Mean­while, stir the re­main­ing 1 tsp. Ca­jun sea­son­ing, ketchup, lemon juice, honey, and dry mus­tard in a large seal­able con­tainer. Trans­fer half the mix­ture to a small seal­able con­tainer; cover and re­frig­er­ate for up to 3 days.

4. Add the chicken to the re­main­ing sauce in the large con­tainer. Toss to coat. Cover and re­frig­er­ate for up to 3 days.

5. Tote the chicken and sauce to the tail­gate in an in­su­lated cooler. To serve, trans­fer the chicken to a large foil pan and place on the rack of a char­coal or gas grill di­rectly over medium coals or heat. Cover and grill un­til heated through, 10 to 15 min­utes. Serve with the re­served sauce.

PER SERV­ING (2 drumettes each): CAL 182, CARB 13 g (0 g fiber, 12 g sug­ars), FAT 9g

(2 g sat. fat), PRO­TEIN 13 g, CHOL 78 mg, SODIUM 184 mg. Tip: If you can’t find salt-free Ca­jun sea­son­ing, mix 1 Tbsp. pa­prika, 1 tsp. each onion pow­der and gar­lic pow­der, 1/2 tsp. each dried oregano and thyme, and 1/4 tsp. each cayenne and ground pep­per.

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