Polynesian Glazed Wings Low Fat Recipes

Steps:

• 1. Preheat oven to 400 degrees. Line a baking sheet with aluminum foil and coat with cooking spray. Evenly space the chicken drummettes on the baking sheet, and season with salt and pepper. Lightly spray the seasoned chicken with additional cooking spray to encourage browning. Bake at 400 degrees for 45 minutes or until golden brown. Turn half-way through the cooking time. When baking is completed, drain the baking sheet of any excess juices.
• 2. Combine the brown sugar, cornstarch, ginger, red pepper, pineapple juice, water/broth and soy sauce in a small sauce pan. Cook over medium high heat for 3 - 6 minutes until thickened. Spoon the glaze over all sides of the chicken and bake for an additional 10 minutes. Place on serving dish, brush with more of the glaze mixture Garnish with chopped green onions for added color, texture and flavor. Serve with remaining glaze. *If using the pineapple juice from the canned sliced pineapple... why not grill it and add to the plate, beautiful presentation and it will get eaten as well.

Steps:

• Position racks in the upper and lower thirds of the oven and preheat to 425 degrees F. Lightly brush 2 rimmed baking sheets with olive oil. Put the chicken wings in a large bowl and toss with the paprika, curry powder, cumin and 1/2 teaspoon salt. Spread the wings in a single layer on the prepared baking sheets. Roast 15 minutes, then flip the wings, switch the position of the baking sheets and roast 15 more minutes. Meanwhile, bring a saucepan of lightly salted water to a boil. Add the snow peas and cook until bright green and crisp-tender, about 1 minute. Drain the snow peas and rinse under cold water, then transfer to a medium bowl. Toss with 2 teaspoons olive oil, 1/2 tablespoon soy sauce and the lime juice. Whisk the remaining 1 tablespoon soy sauce and the honey in a large bowl. Add the wings and toss to coat. Divide among plates and serve with the snow peas and lime wedges.
• Per serving: Calories 478
• Fat 28 g (Saturated 8 g)
• Cholesterol 110 mg
• Sodium 577 mg
• Carbohydrate 17 g
• Fiber 3 g
• Protein 38 g

Steps:

• Place frozen chicken drummettes in a 15x10x1-inch baking pan. Bake in a 400 degree F oven for 50 to 60 minutes or until skins are crispy.
• Meanwhile, in a small saucepan combine brown sugar, cornstarch, ginger, and crushed red pepper. Stir in pineapple juice, broth, sweet pepper, and soy sauce. Cook and stir over medium heat until thickened and bubbly; cook and stir 2 minutes more. Set aside.
• Carefully drain off any juices from baking pan. Brush drummettes with some of the glaze mixture. Bake for 10 minutes more. Brush with more of the glaze mixture. Place on serving plate. If desired, sprinkle with green onions. Serve with remaining glaze mixture.

Steps:

• Combine soy sauce, sugar, green onions, garlic, toasted sesame seeds, rice vinegar, sesame oil, red pepper flakes, and lemon juice in a small saucepan. Bring to a boil and continue to boil briefly, 2 to 3 minutes. Reduce heat to low and keep warm.
• Pat chicken dry. Place flour in a shallow dish; dip chicken wings into flour, coating thoroughly. Shake off excess and set aside on a plate.
• Heat coconut oil over medium heat in a wok or Dutch oven to 350 degrees F (175 degrees C). Lower 5 to 6 wings one at a time into the hot oil using tongs or a slotted spoon, making sure not to overcrowd or splash hot oil. Cook the wings until browned, crispy, and no longer pink in the centers, 7 to 8 minutes per side.
• Transfer cooked wings to the saucepan using tongs; coat wings in sauce and let soak for 3 to 4 minutes. Continue working in batches until all chicken is fried and soaked in sauce. Transfer sauced wings to a plate to drain excess. Serve hot or at room temperature.

Steps:

• Chop off the wing tips; discard them, or save them for making soup. Cut each wing into 2 pieces. Place the wings in a glass baking dish. Combine the remaining ingredients and pour this mixture over the wings. Marinate overnight in the refrigerator. Preheat the oven to 350 degrees. Remove the chicken wings from the marinade and place them in a shallow pan (a jelly-roll pan is perfect). Pour 1 cup marinade liquid over. Bake for 1 hour.