Low Sodium Breaded Chicken Wings
Get ready to enjoy a guilt-free twist on a party favorite with these Low Sodium Breaded Chicken Wings! Perfectly crispy on the outside and tender on the inside, these wings are coated in a flavorful blend of whole wheat breadcrumbs, spices like paprika and cayenne, and a touch of lemon zest for a zingy finish. Soaked in buttermilk for extra tenderness and baked instead of fried, this recipe keeps things light without compromising on crunch. With no added salt and a golden, buttery crust brushed on before baking, these wings are ideal for those looking to reduce sodium while indulging in a satisfying snack or main dish. Serve them straight from the oven to wow your guests or elevate your weeknight dinner spread!
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Ingredients
- 2 pounds chicken wings
- 1 cup buttermilk
- 1 cup all-purpose flour
- 1 cup whole wheat breadcrumbs
- 1 tablespoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon black pepper
- 0.5 teaspoon cayenne pepper
- 2 tablespoons unsalted butter
- 1 teaspoon lemon zest
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Step 2
In a large bowl, add the chicken wings and buttermilk, ensuring all the wings are coated. Let them soak for at least 10 minutes to tenderize and add flavor.
Step 3
In a shallow dish, combine the flour, breadcrumbs, paprika, garlic powder, onion powder, black pepper, and cayenne pepper. Mix well to ensure even distribution of the spices.
Step 4
Remove the chicken wings from the buttermilk one at a time, allowing any excess to drip off.
Step 5
Dredge each wing in the flour and breadcrumb mixture, pressing gently to adhere the coating. Place the coated wings on the prepared baking sheet.
Step 6
Melt the unsalted butter in a small bowl, and stir in the lemon zest.
Step 7
Using a pastry brush, lightly brush the melted butter mixture over the coated wings, which will help them crisp up in the oven.
Step 8
Bake the wings in the preheated oven for 20 minutes. Flip the wings over and continue baking for an additional 20 minutes, or until they are golden brown and the internal temperature reaches 165°F (74°C).
Step 9
Remove from the oven and let the wings rest for a few minutes before serving hot as an appetizer or main dish.
Nutrition Facts
| Serving size | (1436.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 3902.7 |
| Total Fat 223.7g | 0% |
| Saturated Fat 64.2g | 0% |
| Polyunsaturated Fat 51.6g | |
| Cholesterol 1104.9mg | 0% |
| Sodium 4873.1mg | 0% |
| Total Carbohydrate 248.1g | 0% |
| Dietary Fiber 21.3g | 0% |
| Total Sugars 18.0g | |
| Protein 214.5g | 0% |
| Vitamin D 199.5IU | 0% |
| Calcium 629.0mg | 0% |
| Iron 24.1mg | 0% |
| Potassium 2643.2mg | 0% |
Source of Calories