Heart-Healthy Barbecue Chicken Wings
Transform your favorite comfort food into a guilt-free indulgence with these Heart-Healthy Barbecue Chicken Wings! Perfectly baked to golden, crispy perfection, this recipe replaces store-bought sauces with a homemade marinade crafted from low-sodium soy sauce, honey, apple cider vinegar, and no-salt-added tomato paste. Spiced with a flavorful blend of garlic powder, paprika, and a touch of cayenne, these wings pack all the smoky-sweet barbecue flavor you crave—without the excess sodium or fat. Simply marinate, bake, and garnish with fresh parsley for a wholesome, satisfying dish that's ideal for game day, family dinners, or healthy entertaining. Ready in under an hour, these tender, juicy wings are proof that healthy eating can be irresistibly delicious!
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Ingredients
- 2 pounds chicken wings
- 0.25 cup low-sodium soy sauce
- 2 tablespoons honey
- 2 tablespoons apple cider vinegar
- 3 tablespoons tomato paste (no salt added)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon ground black pepper
- 1 teaspoon paprika
- 0.25 teaspoon cayenne pepper
- 1 tablespoon olive oil
- 2 tablespoons fresh parsley (for garnish, optional)
Directions
Step 1
Preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil and place a wire rack on top. Lightly grease the rack with olive oil to prevent sticking.
Step 2
Rinse the chicken wings under cold water and pat them dry with paper towels. This helps to achieve crispy skin during baking.
Step 3
In a large mixing bowl, combine low-sodium soy sauce, honey, apple cider vinegar, tomato paste, garlic powder, onion powder, black pepper, paprika, and cayenne pepper. Whisk until all ingredients are well mixed to form the marinade.
Step 4
Add the chicken wings to the bowl and toss them until they are thoroughly coated with the marinade. Cover the bowl with plastic wrap and let the wings marinate for at least 15 minutes. For best flavor, let them marinate in the refrigerator for 2 hours.
Step 5
Place the marinated chicken wings on the prepared wire rack over the baking sheet, making sure they are spaced evenly and not touching each other.
Step 6
Bake the wings in the preheated oven for 30 minutes or until they are cooked through and have reached an internal temperature of 165°F (74°C). If desired, you can turn on the broiler during the last 2-3 minutes of cooking to achieve extra crispy skin.
Step 7
Remove the wings from the oven and let them cool for a few minutes. Garnish with freshly chopped parsley before serving, if desired.
Step 8
Serve the heart-healthy barbecue chicken wings warm, and enjoy with a side of fresh vegetables or a light salad.
Nutrition Facts
| Serving size | (1108.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2992.6 |
| Total Fat 198.0g | 0% |
| Saturated Fat 46.3g | 0% |
| Polyunsaturated Fat 52.5g | |
| Cholesterol 1016.0mg | 0% |
| Sodium 5809.1mg | 0% |
| Total Carbohydrate 109.0g | 0% |
| Dietary Fiber 5.8g | 0% |
| Total Sugars 42.4g | |
| Protein 187.5g | 0% |
| Vitamin D 72.6IU | 0% |
| Calcium 252.9mg | 0% |
| Iron 14.8mg | 0% |
| Potassium 2167.2mg | 0% |
Source of Calories