How to Make Healthy Baked Chicken Wings

If you're entertaining or making a spread for a weekend sports event--here's a recipe for baked chicken wings that are tasty without all the grease.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• 3 tbsp. Olive oil
• 1 tbsp. Dijon mustard
• Dash of Cayenne pepper
• 1 tsp. Minced garlic
• 1/2 tsp. Salt
• 1/2 tsp. Black pepper
• 1 tbsp. Lemon juice
• 1/2 tsp. Lemon zest
• 16 Chicken wings, each halved at the joint with the tip removed
• 1 cup freshly grated Parmesan cheese
• 6 tbsp. freshly chopped parsley
• 1 1/2 cups dry whole wheat breadcrumbs
• Baking pan
• Aluminum Foil
• Cooking spray
• The Dip:
• 1 cup fat-free yogurt
• 1/2 tsp. chopped fresh parsley
• 1/4 tsp. Lemon zest
• 1/2 tsp. Lemon juice
• 1/4 tsp. Salt
• 1/4 tsp. Black pepper
• 1/8 tsp. Worcestershire sauce
• Small bowl

1. Combine the olive oil, dijon mustard, cayenne pepper, minced garlic, salt, pepper, lemon juice and lemon zest in a large bowl, whisk until combined.

2. Place wings in a zip lock bag and pour mixture over the wings. Marinate in the refrigerator for 1 to 4 hours. Preheat oven to 425 degrees.

3. Line a baking pan with foil. Spray foil with cooking spray; set aside. Mix together Parmesan, parsley, and breadcrumbs in a shallow dish. Coat wings in breadcrumb mixture. Place on prepared pan.

4. Bake on lowest oven rack for 20 minutes, then turn and cook for 10 more minutes.

5. While the wings are baking, combine the dip ingredients in a small bowl and serve along with the wings.

[mchapman]

on 6/2/2008 I love chicken wings! I'll definately try this one.

[JudyFord]

on 5/28/2008 Great recipe! You rock!

[acole]

on 5/20/2008 Love those healthy recipes. Keep 'em coming.

[innovations]

on 5/6/2008 MY FAMILY ARE CHICKEN WING NUTS I WILL TRY THIS!