Healthy eating and college don’t necessarily go hand-in-hand, but knowing the right tricks can help turn eating right into a daily routine. Let Kiersten Ferno be your guide for navigating the health-food scene without taking a chunk out of your schedule. Welcome to the inFerno.
I have two favorite wing spots. One is in Pittsburgh, Buffalo Bill’s, and one is here in Happy Valley, Darkhorse Tavern. Buffalo Bill’s bakes their wings and my favorite flavor is the spicy ranch, while Darkhorse Tavern fries their wings (they aren’t greasy though- just saucy and delicious) and the spicy sesame is to die for.
Needless to say, I was inspired this week to cook up my own, super simple, baked chicken wings! These wings have just the right amount of smokey flavors backed by a kick of chili and hint of sweet honey, making them perfect to please all guests for any Superbowl bash. Plus, these wings aren’t deep-fried– no extra breading or artery-clogging amounts of oil– so you won’t have that “after the party guilt!” Cook on!
What you’ll need:
¾ lb. skinless chicken wings
3 Tablespoons honey
6 Tablespoons butter
1 teaspoon cayenne pepper
½ teaspoon salt
½ teaspoon lime juice
2 teaspoons crushed red pepper flakes
1 teaspoon minced garlic
2 Tablespoons vegetable oil
½ teaspoon pepper
What to do:
1. Preheat oven to 400 degrees.
2.Rinse the chicken wings and separate the drum from the wing (aka the bulbous end from the narrow, less-meaty end) and put them in a large mixing bowl. (Be sure to wash your hands with hot water and soap after touching raw chicken!)
3. In a saucepan, melt butter and honey on low heat. Add cayenne pepper, salt, lime juice, red pepper flakes, and minced garlic.
4. Simmer for about 10 minutes, allowing the flavors to blend. Turn off heat.
Rub vegetable oil and pepper evenly over chicken wings.
5. Coat baking sheet with nonstick spray. (Be prepared- these babies will stick because of the honey and high temperature!)
6. Pour ¾ of the sauce mixture over chicken wings then place them evenly on baking sheet. Cook for 10 minutes, coat them with rest of the sauce, and cook for another 10-15 minutes. (These will burn depending on how fast your oven cooks, so keep an eye on them.)
7. Serve with ranch or blue cheese dressing, or make your own by mixing ½ cup sour cream, ½ tbsp. milk, ½ cup gorgonzola cheese, and a pinch each salt and pepper!
Tip from inside the InFerno: These will go fast, so make a few pounds to satisfy all your guests at your Superbowl party this weekend!
