Chicken wings dietary recipe

Affordable price and great taste have made wings a fairly popular dish. This part of the chicken cooks quite quickly and can be part of both everyday and holiday menus. Properly prepared dietary wings in the oven can be eaten without fear while losing weight.

In this article we will look at the nutritional value and features of this product, how to deliciously cook chicken wings and options for dishes with them. Various wing-based recipes will add variety to any menu.

Baked chicken wings for proper nutrition, weight loss and dieting

One chicken wing contains about 125 calories without the skin and 240 with it. At the same time, they contain quite a bit of chicken meat - only 15-20 grams in one serving.

Note! If wings are fried in vegetable oil, the calorie content increases by about 30 kcal. Also, the nutritional value is increased by seasonings, sauces and selected breading.

Wings are rightfully one of the most high-calorie parts of chicken. In the fried version, the cholesterol level significantly exceeds the permissible norm, which negatively affects blood counts and intestinal function. However, the correct cooking method (without oil and deep frying) allows you to reveal the beneficial properties of this product. Chicken wings are a source of valuable fatty acids, protein and essential minerals. The use of such a product has a beneficial effect on the nervous and cardiovascular systems.

When properly prepared, wings can be eaten on a diet without risking your figure. Poultry meat cooks quickly and is easily digestible as part of various dishes.

Buckwheat and chicken breast diet

The toughest version of the chicken diet. Before you start, you should definitely consult your doctor. Such dietary restrictions are contraindicated in diseases of the gastrointestinal tract, kidneys and liver, pregnancy, childhood and adolescence.

The daily diet on a mono-diet is limited to eating 700 grams of boiled or steamed chicken breast. The daily menu should be divided into 5-6 servings. Drinks allowed are water and green tea. You can drink coffee provided there are no kidney problems. Since a large amount of protein increases the load on the kidneys, coffee can cause an exacerbation of diseases.

The duration of the mono-diet should not exceed three days. During this time you can lose 2-3 kilograms.

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An important aspect of a strict chicken diet is taking vitamin complexes. It is better to limit heavy physical activity until you return to a more nutritious diet.

The buckwheat and chicken diet lasts from 7 to 14 days. You can eat an unlimited amount of buckwheat porridge without additives, 2-3 chicken breasts per day and 1 liter of low-fat kefir. It is recommended to eat buckwheat in the first half of the day, and have dinner with chicken fillet and kefir. You can also eat greens, vegetables and unsweetened fruits. The total calorie content of the daily diet should not exceed 1200 kcal.

Top 5 fastest recipes

In honey sauce

The sweetish sauce ensures the wings have a pleasant taste and a golden crust. For preparation you will need:

olive oil – 2 tbsp;
black pepper, sea salt - add to taste;
chicken wings – 8-10 pieces;
honey – 4 tbsp.;
garlic – 1 clove;
ground paprika – 1 tsp.

Mix olive oil, pepper, chopped garlic, paprika and sea salt in a container and pour the washed wings into it. Mix the meat and spices thoroughly. Place the wings on a baking sheet, having previously covered it with parchment. Bake in the preheated oven for 25-30 minutes, turning the wings several times.

Serve the finished dish with stewed or fresh vegetables to taste.

In orange soy sauce

A savory and unusual take on traditional chicken wings. A dish based on this recipe would be appropriate on a holiday table. Required list of ingredients:

oranges – 3 pcs.;
garlic – 6 cloves;
soy sauce – 4 tbsp;
brown sugar – 1 tbsp;
table salt, ground pepper - add to taste;
chicken wings – 10 pcs.

Squeeze the juice of 2 oranges and mix it with the zest of these citruses, chopped garlic, sugar, soy sauce, salt and pepper. Add chicken to this mixture and mix thoroughly. Then place the wings in rows on a baking sheet and pour the remaining marinade over them. Bake in preheated oven for 30 minutes. When served, the dish goes well with lettuce and chopped herbs (dill, parsley).

Methods for preparing wings

Most often, in catering establishments, wings are not served in their pure form. Seasonings and sauces give this meat such an unusual taste. Even in such places they do not disdain flavor enhancers.

Very often in cafes and canteens they serve cheese sauce with their wings. Not only are the caloric content of fried chicken wings quite high, but there is also such a fatty additive. It contains heavy cream, cheese and vinegar. One tablespoon of sauce (about 30 g) contains up to thirty calories.

Top 5 low-calorie dishes

With vegetables

A delicious and low-calorie dish with a bright taste, suitable for a hearty lunch at home. Required list of products:

chicken wings (you can also take legs) – 400 gr.;
carrot – 1 pc.;
onion – 1 pc.;
water – 400 ml;
bay leaf – 2 pcs.;
sea salt, ground pepper - add to taste.

First, wash and prepare the wings. Peel and grate the carrots using a coarse grater, cut the onion into small cubes. Place the wings in a saucepan with a thick bottom, and add onions and carrots on top. Cover with a lid and put on fire for about 20 minutes. Then add salt, pepper and move the chicken and vegetables into pots. Bake the dish for about 20 minutes in a preheated oven.

Note! For variety, you can add any vegetables to the dish: for example, tomatoes, sweet peppers, cauliflower, etc.

On a bed of salt

An excellent version of chicken with a golden crust, but without excess oil. Required list of ingredients for cooking:

chicken wings – 500 grams;
sour cream (low-fat) – 1 cup (about 200 ml);
mustard – 2 tbsp;
garlic – 2 cloves;
soy sauce – 1 tbsp;
table salt – 1 kg.

Chicken broth diet

Chicken broth contains only 50 kcal per 100 grams. It quickly gives a feeling of fullness and provides the body with the necessary amount of protein. At the same time, chicken broth contains almost no fat.

There are several types of chicken broth diet. The mono version can be used as fasting days. It allows you to quickly get rid of 2-3 kilograms. On such a diet, you can only consume broth made from two chicken breasts and three liters of water. This type of unloading can be used for a maximum of two days.

A less strict version of the chicken broth diet allows you to diversify your menu. In addition to a liter of chicken broth, you can consume vegetables, unsweetened fruits, and bran per day. It is recommended to follow this diet for no longer than a week.

Main conclusions

Chicken wings have many ways to prepare them. This product is combined with hot and spicy marinades, spices, and many vegetables. To make wings dietary, you need:

do not use oil when baking;
remove skin before cooking;
add a minimal amount of salt to the dish.

The finished wing dish can be served with low-calorie vegetable side dishes. This combination is perfect for a hearty lunch or dinner on a diet.

Do you like to cook wings? Write down your favorite options for preparing this product for your diet!

Advice from experienced pp specialists

Preparing shish kebab from chicken wings is not difficult at all, even for a novice cook. Half an hour for the marinade, half an hour near the fire - and you can surprise your friends with a tasty and healthy dish. But don’t forget the important rules so as not to ruin your picnic.

Do not exceed the time for which the authors of the recipe recommend soaking the barbecue wings in the marinade. Chicken meat is quite tender, and if you leave it too long in the sauce, it will begin to “spread.”

Deliciously marinating the wings is only half the battle. It is equally important to constantly monitor the grill or grate while cooking the wings, constantly turning them over. Remember that chicken meat can burn in just a couple of minutes, and the taste will deteriorate irrevocably!

You can check readiness by piercing the wing with a knife near the bone - clear juice will come out of the finished wing, and a pinkish liquid will come out of the undercooked wing. But usually the wings have time to fry if enough coals are prepared.

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Delicious chicken wings recipe

16 wings (8 for one marinade, 8 for the other)

1-2 tbsp. ketchup (I use homemade) or barbecue sauce,
1 tbsp. mayonnaise,
1 tsp Tabasco or 1/2 tsp. hot red pepper,
2 cloves of garlic,
seasonings (I love khmeli-suneli),
salt, pepper to taste

First prepare the chicken wings. Wash them, remove the remaining feathers and cut off the outermost part, which has practically no meat and burns all the time in the oven.

How to make marinade for chicken

Both the first and second marinade are not easy to make, but very simple.

Mix sour cream and mustard for a dietary marinade. Finely chop the fresh herbs and garlic and add to the rest of the ingredients. Add some salt.

Take 8 wings, pour in the marinade and massage the meat. Cover with cling film and leave for 15-20 minutes at room temperature.

For a spicy marinade, mix ketchup, mayonnaise, Tabasco and seasonings. Squeeze the garlic, add salt and pepper.

Take the remaining wings and coat them with the marinade. also cover with film and leave for 15-20 minutes.

Fold the wings into different shapes. You can cover them with foil to make them easier to clean.

Preheat the oven to 200° and place the wings there for 35-40 minutes.

And that is all. The delicious dish is ready.

By the way, these wings can also be fried on the grill in the fresh air.

Chicken skin

The skin is one of the highest calorie parts of the chicken. This is not surprising: almost 30% of the skin consists of fat. Fat accounts for most of the calories contained in chicken.

One gram of animal fat has twice the calories of protein or carbohydrate. Since the body does not experience a great need for fat, most of it goes into the body’s reserves, that is, it is deposited in the form of subcutaneous fat.

The most high-calorie content of poultry is the skin. This is not surprising, since fat makes up almost a third of the skin. And calories, as you know, are hidden in fat.

Protein and carbohydrates contain half the calories of fat. And if you consider that the human body requires very little fat, then it immediately becomes clear where its remains are deposited. Just in those places where you don’t want to see him at all.

Chicken diet, reviews and results

Reviews about the chicken diet for weight loss are, in the vast majority of cases, quite positive and indicate that, on average, dietary chicken breast allows you to lose 3-4 kilograms of body fat in 3 days of a mono-diet or in 7 days of a light diet.

In addition, the fasting day of such a diet and its other variants are popular in sports circles, since they are essentially a classic “body drying”, shown before various competitions. There are practically no complaints about the tolerability of such dietary regimens, which are quite satisfying and rarely accompanied by a feeling of hunger.

“... Since I can’t live without meat, I really like this diet. Although I used to love only grilled chicken, and it was difficult to get used to boiled meat, I still had to sacrifice my tastes for the sake of my body. I urgently needed to fit into a dress for an evening date, where the issue of my life would be decided. I steadfastly endured a week of dieting on chicken fillet with vegetables and lost as much as 5 kilograms. I still fit into the dress, although it didn’t help much in life. In any case, I’m happy about my weight loss and now I know for sure that any goal is achievable and I still have everything ahead of me”;
“... Yes, chicken breast really does help a lot, moreover, with a variety of dietary regimes, of which I have tried quite a lot. What can I say – the effect is simply amazing!!! Until now, my acquaintances do not believe that my body is the result of various chicken diets, and not liposuction or other expensive medical procedures”;
“... I myself play sports and compete in various bodybuilding competitions that require drying the body before the stage. Before such performances, I eat only chicken and my favorite vegetables. As a rule, in a week of such a diet, I lose about five kilograms, after which the muscle relief appears well, and strength and energy appear. It’s convenient that chicken meat cooks very quickly, and cutting salad on time is not at all a problem”;
“... I decided to go on a chicken diet on the advice of my friend, who periodically uses her seven-day version with success. Although the menu of such a diet includes exclusively white chicken meat, I ate not only fillet, I also allowed myself ham and wings, since I cannot consume one breast in such quantities for a long time. Additionally, I ate boiled rice and vegetable salads. I followed the diet, as expected, for 7 days, and as a result, I only lost 1 kilogram. I don’t know about others, but this diet doesn’t suit me.”

The chicken diet ensures active burning of fat tissue while preserving muscle tissue. It speeds up metabolism and reduces not only weight, but also volume. Strict fasting on chicken meat or broth promises a loss of 5 kg in a week. Losing weight on buckwheat and chicken breast - 3 kg per week. However, remember that no matter how tempting the results may be, you must visit a doctor before starting the diet!

How many calories are in wings from the oven?

Bird wings make a great appetizer. And both for the everyday table and for the festive table. But you can cook them in different ways. It’s worth thinking about whether the calorie content of chicken wings in the oven depends on the type of marinade. If you prepare a spicy snack without adding mayonnaise, then there will not be so many calories. But if you add mayonnaise or butter, or use spices from the store, you can safely expect extra centimeters at your waist.

The calorie content of chicken wings in the oven is not that high. 207 kilocalories per 100 grams of product. But keep in mind that these are only 2-3 wings. It's hard to get enough of such a portion. So, if your goal is to lose weight, then this dish should not be included often in your diet. This delicacy is best consumed from time to time.

Boiled chicken wings with vegetables - tasty and healthy for pregnant women

Are you carrying a baby and dream of not gaining excess weight, because the doctor has strictly warned you to watch every gram? Yes, it happens. But the baby so often asks for food, trying to reach his mother! Then this dish is for you, mom! Boiled wings with vegetables will fill you up, but won’t leave a mark on your waist, won’t scare the doctor who controls your weight, or you if you step on the scale!

Needless to say, the chicken is here, the chicken is there, it’s everywhere! It’s not surprising, because many people prefer to cook it. After all, every part of the carcass is an endless opportunity for imagination. If you don’t repeat yourself, putting a new emphasis each time, a chicken dish will always be truly unique. And this is so important, especially during a period when a woman is in an “interesting” position.

Our recipe will please all those pregnant women at home who watch their figure, strive to maintain a healthy lifestyle, and in general, prefer to eat tasty and healthy food without limiting themselves. After all, this time we suggest serving only vegetables as a side dish! You will happily use this dish for another reason. It happens that you have prepared chicken broth, but you have no idea how to put the completely tasteless boiled wings to good use. Having prepared them according to our recipe, you will quickly realize that it’s time to write it down in your cookbook.

This tasty and healthy dish will be appropriate for any meal - breakfast, lunch, and dinner. Since it cooks quickly, it is advisable to immediately stock up on all the necessary products. By the way, if you just can’t live without chicken dishes, then you can change the ingredients with others each time. This will only improve the taste!

How to cook chicken wings with vegetables - step-by-step recipe with photos

Step 1

Let's prepare all the products that we will need to prepare the dish. Let's put a saucepan of water on the gas. Carefully separate the fleshiest part of the wing. If the water boils, add salt to it and add the meat to it.

Cook the chicken until cooked, skimming off the foam. Let's not forget that broth was our goal in the first place. Realizing that boiled wings would hardly be pleasant to eat, we decided to cook them this way. So, let's cook!

Step 2

Let's start cutting vegetables that will decorate the dish and complement the chicken with all the ingredients that are healthy for mother and baby. These are onions and carrots. Let's wash them thoroughly. Clean them and cut them into strips. In this format they will look nice on a plate.

Heat a frying pan and put oil in it. We watch carefully so that it does not burn. As soon as the butter melts, add onions and carrots. Fry over medium heat. It is important for us to get vegetables that will crunch and not spill over the plate.

Step 3

The dish will turn out very attractive and appetizing if it contains as many bright colors as possible. In our recipe, the color of the pepper is red and yellow.

Wash the fruits in water, remove seeds and stems. Let's cut them into strips, but not very thinly.

Step 4

After 2-3 minutes, when the onion is golden, add the chopped pepper to the frying pan. Turn up the heat and fry for two minutes.

If you have a hard tomato, add it to the pan, cutting it into strips too. Oh, how beautiful and appetizing it is already!

Step 5

Now coarsely chop the garlic and dill.

These ingredients will charge you with the necessary vitamins and substances, and also enrich the dish.

Step 6

As soon as we notice that the vegetables are half-cooked, we add chicken wings to them in the pan.

By the way, after removing them from the broth, you can rub them with garlic and any of your favorite spices. We will also add dill and garlic to the frying pan, along with the vegetables and meat.

Step 7

Then pour ketchup here (if you just have tomato, that’s also great; the option with sour cream will sound just as good, but that’s a different recipe). If desired, add salt and pepper to taste and sprinkle with suneli hops or your favorite spices. Now let’s reduce the heat and cover the pan with a lid. Let the dish sit for just two minutes and turn off the gas.

No matter how your family asks, we are not in a hurry to lift the lid! The dish should steep, absorbing these wonderful and mouth-watering aromas as much as possible. But now you can put everything on plates. Bon appetit!

Some useful tips

Fry the vegetables until half cooked; they should have a pleasant crunch.
You don’t have to add salt to the dish, because there are spices that will do the job.
Butter is delicious, but you can fry everything in olive or other vegetable oil. After all, butter has the not entirely pleasant property of burning, especially modern butter.
As for the tomato - if you come across a soft one, it is better not to put it in the pan, it will turn the dish into mush. Therefore, select a solid specimen, or simply remove the middle.

specialfood.ru

How many calories are in boiled wings?

There is a small but very significant nuance here. You can cook meat with the skin on, but it is better to remove the skin before eating. You should leave the skin if you want to get not only a tasty meat dish, but also a rich broth. But if you want to lose weight, then it is better to remove the oily skin before eating.

And one more secret: the most delicious broth comes from the breast. Moreover, it will also be dietary. The calorie content of boiled chicken wings is 200 kilocalories. But if you remove the skin, it’s 80 kilocalories less. By the way, the calorie content of chicken wings in the oven is almost the same.

All housewives should take note of the recipe without oil. The calorie content of chicken wings in the oven without oil drops to 58 kilocalories per 100 g.

Chicken wings boiled with spices

What to cook from:

wings – 7 pcs.;
fresh ginger root – 50 g;
soy sauce – 250 ml;
sugar – ½ tablespoon;
fresh cilantro - a small bunch;
hot pepper or other favorite seasoning - to your taste.

How to cook:

Dilute soy sauce with two glasses of water and add sugar. Bring the mixture to a boil.
Place the chicken wings into the boiling broth and cook for 45 minutes.
After half an hour of cooking, add peeled, chopped ginger and hot pepper.
Sprinkle the finished dish with finely chopped cilantro.

—

Chicken wing dishes - recipes with photos on Povar.ru (156 wing recipes)

Recipes for delicious chicken wings are in this section of the site. Chicken wings are a dietary, tasty, tender and, as a rule, inexpensive chicken carcass meat that is known and loved all over the world. Chicken wing dishes are prepared in many countries. They make delicious cold or hot appetizers, first or second courses, and salads.

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Some cook chicken wings with a wide variety of aromatic herbs (dry and fresh), for example, rosemary, thyme, black, red and white peppers, dried mustard and others. You can also use a variety of sauces (honey mustard, soy, tomato) and various vegetables. You should also not forget about marinades: usually the latter are prepared on the basis of kefir, vinegar, and beer. There are a lot of similar recipes for how to simply cook chicken wings. Some of the most common are marinating and baking in the oven or grilling. Wings are often cooked outdoors, which means they are perfectly browned and crispy. They can be served as a separate dish or with a variety of side dishes (for example, with boiled or fried potatoes, with porridge or pasta, with grilled vegetables or just with herbs). If you are wondering what you can cook from chicken wings, we recommend that you familiarize yourself with the wide variety of recipes presented on the site, among which you will definitely find options for an outdoor picnic, and the best homemade chicken wing recipes for a festive or everyday table.

povar.ru

Chicken wings in honey glaze with salad

What to cook from:

chicken wings – 7 pcs.;
honey – 2 tablespoons;
wine vinegar – 1 tablespoon;
turmeric – ½ teaspoon;
hot red pepper - to your taste;
sesame – for sprinkling;
Sunflower oil – 2 tablespoons (for frying).

For the salad:

fresh cucumbers – 4 pcs.,
red onion – ¼ pcs.;
white wine vinegar – 1 tablespoon;
mint – 2-3 sprigs.

How to cook chicken wings (cooking process):

Marinate the wings with vinegar (you can add a little salt) and turmeric for 2 hours.
Fry over low heat with the addition of honey and hot pepper for 5-7 minutes on each side (you can cover it, then the crust will be less crispy), sprinkle with sesame seeds.
We cut the cucumbers into thin slices, finely chop the onion, prepare the salad and add some salt.
Serve the finished chicken wings on the table, strung on skewers or placed on a plate along with salad and mint.

Calorie content of chicken meat

The number of calories in chicken is almost the same. There is a myth that the lowest calorie part is breast. However, this is a misconception.

Calorie content of various parts of chicken:

brisket – 120 kcal;
legs – 125 kcal;
thighs – 126 kcal;
ham – 128 kcal.

The calorie content of chicken meat increases when cooked with skin by an average of 50 to 90 kcal. Calorie levels vary depending on the method of cooking the meat and the presence of skin.

Sources

Commentary on the Tax Code of the Russian Federation, part one, part two (article-by-article) with practical explanations and article-by-article materials; Book world - M., 2014. - 630 p.
Criminology. Textbook; Prospect - M., 1983. - 861 p.
Petrov Alexander Theory of State and Law; KnoRus - M., 2016. - 245 p.
Ruinberg Mikhail Your consumer rights; Publishing solutions - M., 2012. - 162 p.
Yaroshik Oleg Problems of legality and justice in criminal proceedings in Russia; Higher school - Moscow, 2022. - 749 p.

Chicken wings in corn crust

What to cook from:

wings – 7 pcs.;
corn flour – 150 g;
dry garlic powder (seasoning) – 1 teaspoon;
paprika (powder) – 1 teaspoon;
dry thyme – ¼ teaspoon;
dried oregano, crushed – ¼ teaspoon;
cumin (cumin) powder – ¼ teaspoon;
egg – 1 pc.;
hot pepper - to your taste;
vegetable oil – 3 tablespoons;

For the tomato sauce:

chopped tomatoes in their own juice – 150 g;
wine vinegar – 2 teaspoons;
garlic – 2 cloves;
mint – 2-3 sprigs.

How to cook corn-crusted chicken wings:

We marinate the wings with the addition of dry garlic, paprika, thyme, oregano, sugar, cumin and hot pepper (you can add a little salt if desired).
Beat the egg a little with adding a teaspoon of water.
Dip the wings into the resulting mixture, bread them in corn flour, and fry on both sides.
Prepare tomato sauce: season the tomatoes with vinegar, add sugar (you can add salt to taste).
Chop mint and garlic and combine with tomatoes.
Serve ready-made chicken wings with a delicious corn crust along with tomato sauce.

Smoked chicken wings

Smoked wings go very well with beer. But their calorie content is simply off the charts. And if you add to it the calories contained in the foamy drink, you will get a very large amount. For those who are on a diet, this combination is simply unacceptable. After all, one hundred grams of wings contain more than three hundred kilocalories.

Of course, chicken wings are not the most dietary product, but if you really want them, then you don’t have to deny yourself, just eat them not very often and don’t abuse them. Just like any other tasty dish.