Chicken Wings Piri-Piri

Bought take-away chicken is usually deep fried in a salty batter. Make a healthier choice by trying these moist and spicy chicken wings which will leave you and your family wanting more...

Medium: 13.9 Fat

Medium: 3.3 Saturated Fat

Low: 0.1 Sugar

Medium: 2.4 Salt

Serves: 6

Ingredients

1 kg chicken wings, skin removed
3 tbsp oil
1 tbsp salt
1 tbsp corn flour
1 tbsp chilli powder
4 tbsp soy sauce
1/2 tsp monosodium glutamate, optional

Source

This recipe had been sourced from A Taste of our Cooking

Healthy Hints

When you remove the skin, it makes a big difference to the amount of saturated fat, so don't be tempted to keep the skin on chicken wings whichever way you cook them. Keep an eye on your salt intake by missing out the MSG and using low salt soy sauce.

Cooking Guide

1. Wash and dry the chicken wings.

2. Mix all the other ingredients into a dish.

3. Add the chicken to the above mixture and marinate for at least 2 hours.

4. Place the marinated wings in a grill pan or roasting tin and grill under high heat for 10 minutes on each side until done.

5. Baste with the juices if wings appear dry and serve immediately.

Food facts per serving

Calories (kcal)On average, men should have 2 500 Calories and women 2 000 Calories per day.	286
Protein (g)Protein should make up about 15% of your daily calories and fill about a quarter of your plate	36
Fat (g)Fat should make up no more than a third of the calories in your diet. On average, men should have no more than 95 g and women no more than 70 g of fat per day. Weight for weight, fat gives you more than twice the calories of carbs!	13.9
Saturated Fat (g)Cut down on saturated fat from animal products like butter, ghee, fatty meat & full fat dairy products. Consume less than 10 percent of calories from saturates. On average, men should have no more than 30 g and women no more than 20 g of saturated fat per day.	3.3
Carbohydrate (g)Carbohydrates should provide over half of your daily calories and fill no more than a third of your plate. Choose slow release carbs like wholegrain breads and cereals, beans, dahls, and coarse brown roti	5.0
Sugar (g)You don't need sugar, it's just calories without nutrients. Eat fewer sugary foods and drinks	0.1
Fibre (g)Choose fibre-rich fruits, vegetables, and whole grains often. Drink 6-8 glasses of fluid to help your body make use of the fibre	0.0
Salt (g)Too much salt is linked with high blood pressure. Adults should eat no more than 6g (about a teaspoon) of salt a day. Much of the salt we eat comes from manufactured foods	2.4

Why not compare this recipe with all our other dishes in the Nutrient Table

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