Chicken wings are generally not a healthy food, but the total number of calories and amount of fat per wing can be considerably reduced by choosing a relatively healthful cooking method. One chicken wing, floured and fried, contains roughly 103 calories and 7 grams of fat. By removing the skin and stewing, rather than frying the wings, you can reduce this to 42 calories and only 1.8 grams of fat. Boiling the wings, especially if you remove the skin first, is a good method to use if you want to reduce your intake of calories and fat. Boiled wings are not especially appealing, so crisp them up under the broiler before serving them.
Fill a large saucepan with water, turn the heat up to high and bring the water to a boil.
Remove the skin from the thawed chicken wings.
Add the chicken wings to the boiling water using tongs, lowering them carefully into the water to avoid splashing yourself. When the water comes back to the boiling point, turn the heat down a little so that the water simmers.
Simmer the chicken wings for about 15 minutes, and then transfer them to a plate lined with paper towels.
Move one of your oven racks to the highest possible position. Set the broiler to a medium-high heat. Leave the oven door partially open.
Line your broiler pan with foil for easier clean-up. Toss the cooked chicken wings in a bowl with barbecue sauce or another sauce to coat them.
Arrange the wings in a single layer on the broiler pan then put the pan on the top rack in the oven, under the broiler. Cook them for 5 to 10 minutes, keeping your eye on the wings to make sure they don’t burn.
Pull the broiler pan out and turn the wings over using tongs. Cook them under the broiler for another 5 to 10 minutes. Serve the wings immediately.
Things You'll Need
Barbecue or other sauce (optional)
If you prefer, broil the wings without sauce until they are crispy. Then toss them in the sauce before serving.
If you are using a store-bought barbecue sauce, check the labels and choose a sauce that is relatively low in sugar and salt. Alternatively, make your own by blending tomato paste, white wine vinegar, soy sauce and Worcestershire sauce with some garlic and ginger. Add honey for sweetness. Other low-fat or fat-free homemade sauce and glaze options include balsamic vinegar, orange marmalade or honey blended with whole-grain mustard.
Instead of fatty, creamy dips for like ranch and blue cheese, choose low-fat versions of those dips or use low-fat yogurt blended with herbs and diced cucumber to serve with the wings.