How to Make Healthy Baked Chicken Wings

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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.

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

  • 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.

  • 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.

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

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

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