EatSmarter exclusive recipe

Crispy Chicken Wings

with Toasted Sesame Seeds
4
Average: 4 (3 votes)
(3 votes)
Crispy Chicken Wings

Crispy Chicken Wings - Marinated with soy sauce and delicious fresh from the pan

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Health Score:
6,9 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
340
calories
Calories

Healthy, because

Even smarter

Nutritional values

Chicken meat is a great source of B vitamins and trace elements. One portion of chicken contains half of the daily requirement of niacin and a third of zinc. Niacin is important for the build-up and breakdown of fat, protein and carbohydrates, zinc for strengthening the immune system, for skin and connective tissue and for insulin storage.

For other vitamins - especially fat-soluble and vitamin C - add cherry tomatoes and strips of carrots, kohlrabi, peppers and cucumber.

1 serving contains
(Percentage of daily recommendation)
Calorie340 kcal(16 %)
Protein13 g(13 %)
Fat24 g(21 %)
Carbohydrates17 g(11 %)
Sugar added12 g(48 %)
Roughage3 g(10 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E1.8 mg(15 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin6.3 mg(53 %)
Vitamin B₆0.3 mg(21 %)
Folate33 μg(11 %)
Pantothenic acid0.8 mg(13 %)
Biotin5.8 μg(13 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C3 mg(3 %)
Potassium285 mg(7 %)
Calcium174 mg(17 %)
Magnesium97 mg(32 %)
Iron3.2 mg(21 %)
Iodine3 μg(2 %)
Zinc2.5 mg(31 %)
Saturated fatty acids4.3 g
Uric acid115 mg
Cholesterol39 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
8 Chicken wing (each about 50 grams)
7 tablespoons soy sauce
1 teaspoon dry sherry
1 ounce hulled Sesame seeds
1 ounce black Sesame seeds
2 tablespoons brown sugar
1 tablespoon honey
4 tablespoons Vegetable broth
1 Star anise
2 tablespoons Canola oil
1 Lime
How healthy are the main ingredients?
soy sauceSesame seedssugarhoneyLime
Preparation

Kitchen utensils

1 Tablespoon, 1 Teaspoon, 1 Small knife, 1 Large knife, 1 Cutting board, 1 Bowl, 1 Small pot, 2 Plates, 1 Slotted spatula, 1 Brush, 1 Paper towel, 1 Fork

Preparation steps

1.
Crispy Chicken Wings preparation step 1

Rinse the chicken wings and pat dry with paper towels. If desired, cut off the wing tips.

2.
Crispy Chicken Wings preparation step 2

Divide wings at the joint and pierce the meat several times with a fork.

3.
Crispy Chicken Wings preparation step 3

Mix 1 tablespoon soy sauce and sherry in a bowl and toss the chicken wings in the mixture. Marinate for about 15 minutes.

4.
Crispy Chicken Wings preparation step 4

Meanwhile, toast hulled and black sesame seeds separately in a dry frying pan. Place each type on a separate flat plate.

5.
Crispy Chicken Wings preparation step 5

Mix remaining soy sauce, sugar, honey, vegetable broth and star anise in a pot, bring to a boil and simmer until reduced by about half.

6.
Crispy Chicken Wings preparation step 6

Take chicken wings from the marinade and pat dry. Heat oil in a non-stick pan and fry the chicken wings in portions over medium heat on all sides until crispy, 10-12 minutes.

7.
Crispy Chicken Wings preparation step 7

Spread chicken wings on one side with the seasoning sauce. Roll half of the wings in the hulled sesame seeds. Press the remaining wings in the black sesame seeds. Cut lime into wedges and serve with the wings.