Baked chicken wings don't have to be loaded with barbecue sauce or other fattening additions to be delicious. Baking in cast iron not only sears the outside of the chicken, allowing it to cook more quickly, but some of the iron in the pan actually leaches into the chicken, increasing its nutrition levels. It's important to season cast iron pans to ensure that they don't also impart a metallic taste to the foods cooked in them.
Step 1
Preheat your oven to 350 degrees Fahrenheit. Line a baking sheet with aluminum foil. Rub oil all over the inside of your cast iron pan and set it upside down on the baking sheet. Put it in the oven and leave it there for at least an hour. Turn the oven off, let the pan cool and wipe away any excess oil with a paper towel.
Step 2
Wash the chicken wings in cool running water and pat them dry with paper towels. Set them in your cast iron pan in a single layer.
Step 3
Pour 1/2 cup of olive oil into a small bowl. Add salt, pepper, thyme and sage to taste. Mix the oil and spices well with a pastry brush and coat the chicken wings thoroughly with the seasoned oil.
Step 4
Put the chicken wings into the cold oven and turn it on to 275 degrees Fahrenheit Let the chicken roast at this low temperature for 30 minutes to encourage drippings.
Step 5
Raise the temperature to 475 degrees and continue cooking the chicken wings for 15 to 20 minutes. Turn them and continue cooking for another 15 to 20 minutes, or until they start to get crispy on the outside.
Tips and Warnings
- Season your cast iron pan after every dozen or so uses to keep it in tip-top condition.
- Never plunge a hot cast-iron pan into cold water or run cold water into it; it might crack.
Things You'll Need
- Baking sheet
- Aluminum foil
- Oil
- Paper towels
- Chicken wings
- Small bowl
- Salt
- Pepper
- Sage
- Thyme
- Pastry brush
- Tongs
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