Crispy Chicken Wings Recipe - Low Fat

You want to know the secret to crispy baked chicken wings?

 

 

Parboiling them before they hit the oven.

 

Seems so wrong? But makes these wings perfectly crispy. 

 

 

INGREDIENTS:

 

1 Kg Chicken Wing Pieces

Sea Salt

2 Tbsps Butter, BIG PERSON Optional

3 Tbsps of Peri Peri Sauce Medium or Hot, BIG PERSON Optional

Dash of Worcestershire Sauce, BIG PERSON Optional

Pinch of Cayenne Pepper, BIG PERSON Optional

 

METHOD:

Preheat the oven to 230 degrees C.

Heat up a big pot of boiling water. Season the water with salt, (like you would for cooking pasta).

Boil the chicken wings for 7-8 minutes, then remove them to a wire rack so the excess water can drain off. Let them drip dry a little bit, then dry them well with paper towel.

Place the chicken wings directly on a lined oven tray.

Bake the chicken wings for 25-30 minutes on one side, then flip the wings and bake for another 5 minutes on the other side.

Serve Immediately.

 

BIG PERSON OPTIONAL EXTRA: In a small saucepan or in the microwave, heat up the peri peri sauce, butter, worcestershire sauce and cayenne pepper, until melted and combined. Toss the hot wings in the sauce, and serve.

Note: about cooking time. Chicken wings may vary in size, so if you have smaller wings, you will probably only need to bake them for a total of 25-30 minutes. 40 minutes for larger wings.



 



Baked Polenta

This dish is as comforting as macaroni and cheese, lasagna with extra cheese, or splurging on 4 slices of pizza.  

It’s a big bowl of love and comfort.

This warm and wintery dinner is great as is or for a heartier meal add grilled sausages.

INGREDIENTS

1 Tbsp Sea Salt
225g Instant Polenta
Olive Oil Spray
My Simple Tomato Sauce (recipe below)
350 g Fresh Ricotta
1/4 cup Parmesan Cheese, finely grated 
Freshly Ground Black Pepper
 
METHOD

Put 1.5 litres (6 cups) water in a large saucepan over a high heat and bring to the boil. Add the salt and pour the polenta into the water in a steady stream, constantly stirring with a wooden spoon.

Reduce the heat to low, cover and cook for another 10 minutes, stirring regularly.
(Polenta is thick and sticky and needs to be stirred regularly so it doesn't catch on the base of the pan).

Lightly oil a 30 x 20 cm baking dish with olive oil spray. Pour the cooked polenta into the prepared dish and spread evenly.

Leave to cool and firm in the baking dish then turn out onto a cutting board. Cut the polenta into 5 cm squares.

Preheat the oven to 200°C.

Lightly grease four individual dishes (oven proof) with oil spray.

Place the polenta squares in a single layer, slightly overlapping.

Pour the simple tomato sauce evenly over the polenta.

Sprinkle the ricotta and parmesan cheese over the top. Season with pepper.

Bake for 30 minutes, or until golden. And serve with grilled sausages
 

MY SIMPLE TOMATO SAUCE

2 x 425g Tins Chopped Italian Tomatoes
2 Tbsps Extra Virgin Olive Oil 
1 Tsp Sea Salt
1 tsp Sugar
Freshly Ground Black Pepper
2 Garlic Cloves, minced or crushed
 

Place the tomatoes in a saucepan over a medium heat and cook for 15 minutes, stirring occasionally.

 

Add the remaining ingredients, cook for 5 minutes then remove from the heat.

My Simple Tomato Pasta or Pizza Sauce - (Cheat's Version Included)

 



This is simply the easiest, most delicious sauce.

 

I have spent whole afternoons simmering tomato sauces

but this recipe beats them all in taste and convenience.

 

Great for both Pizza and Pasta.

 

For when you are in a hurry: check out the cheat's version below.

 

 

MY SIMPLE TOMATO PASTA SAUCE

INGREDIENTS

• 2 x 425g Tins of Chopped Italian Tomatoes
• 2 Tbsps Extra Virgin Olive Oil
• 1 tsp Sea Salt
• 1 tsp Sugar
• Freshly Ground Black Pepper
• 2 Garlic Cloves, minced

  

METHOD

Place the tomatoes in a saucepan over a medium heat and cook for 15 minutes, stirring occasionally.

 

Add the remaining ingredients, cook for 5 minutes then remove from the heat.
 

 

 

MY CHEAT'S VERSION of the VERY SIMPLE TOMATO SAUCE for those days!

You know the ones I mean.

 

INGREDIENTS:

 

• 300ml Jar of Passata (tomato pasta sauce)
• 1 Clove of Garlic, minced
• 1 Tsp of Raw Sugar 
• 1 Tbsp of Extra Virgin Olive Oil
• Sea Salt & Freshly Cracked Pepper, to season

 

METHOD:



 

Pour the passata in a saucepan over a medium heat for 5 minutes, stirring occasionally.

 

Add the remaining ingredients, cook for 3 minutes then remove from the heat.