Denis Leary's Zesty Baked Chicken Wings
Kasey
ingredients
Chicken Wings- 3 tablespoons olive oil
- 1 tablespoon Dijon mustard
- Dash of cayenne pepper
- 1 teaspoon finely minced garlic
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1 tablespoon lemon juice
- 1/2 teaspoon lemon zest
- 16 chicken wings, each halved at joint with tip removed
- Cooking spray
- 1 cup fresh Parmesan
- 6 tablespoons chopped fresh parsley
- 1/2 cups dry whole-wheat bread crumbs
- 1 cup fat-free yogurt
- 1/2 teaspoon chopped fresh parsley
- 1/4 teaspoon lemon zest
- 1/2 teaspoon lemon juice
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/8 teaspoon Worcestershire
directions
- 1
Combine first 8 ingredients (through lemon zest) in a large bowl, and whisk until combined. Pour over wings, transfer to a zip-top plastic bag and marinate in the refrigerator for one to four hours.
- 2
Preheat oven to 425 degrees.
- 3
Line a baking pan with foil. Spray foil with cooking spray; set aside.
- 4
Mix together Parmesan, parsley and breadcrumbs in a shallow dish. Coat wings in breadcrumb mixture. Place on prepared pan.
- 5
Bake on lowest oven rack for 20 minutes, then turn and cook for 10 more minutes.
- 6
While wings are baking, combine dip ingredients in a small bowl. Serve the wings with the dip.
notes
Serving Size = 4 wings, 2 tablespoons dip. Calories = 295; Fat = 19 grams; Carbs = 6 grams; Protein = 23 grams.
Source: Health, May 2008
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