September 23, 2014

A healthier version of KFC Wicked Wings that you can cook at home!

 If you don't know what KFC Wicked Wings are, ask a teenager. Preferably a boy. It's a cult hit among Josh's age group (18). We've tried them... ahem, for research purposes... and we can see why they are so popular.  But the fat content is through the roof, because they deep fry a chicken wing with the skin on (skin  = fat).

 

So we set about trying to recreate wicked wings.  Quite a tough ask, because we first had to replicate the unique taste (and crunch), and a chicken wing is a chicken wing.  So after kidnapping the colonel and shaking the spices out of his puffy little paws, we decided to spread the secret, so it was no longer a secret!

 

What we've come up with has been tested by the boys and passed with flying colours. Josh and his friends simply can't tell the difference in taste - even though we stripped the skin off!

 

 

Ingredients:

  • 1 kg chicken wings
  • coconut oil (for cooking, approx 1TBS)


Wet mixture

  • 1⁄4 cup of natural hot sauce (get a good quality, organic additive free one)
  • 1⁄2 cup coconut oil
  • 1 Tbsp tapioca starch
  • 1⁄2 cup coconut milk


Dry mixture

  • 1 cup tapioca starch
  • 1 cup Sunflower seed flour (just sunflower seeded blended)
  • 1 tsp black pepper
  • 1⁄2 tsp salt
  • 1 tsp garlic
  • 1 Tbsp paprika



Method:

  1. Preheat oven to 200*C
  2. Heat and stir wet ingredients until they thicken on the stovetop in a saucepan (About 5 minutes)
  3. In another bowl combine dry ingredients
  4. peel the skin off each chicken wing (its gets much easier with practice!)
  5. Smother chicken wings in wet mixture and then dry mixture
  6. Place all chicken wings on a baking tray that is lined with aluminium foil
  7. Drizzle chicken with a little coconut oil
  8. Bake in oven for 30 minutes (chicken will be golden brown and cooked through)



S and J tip – choose your hot sauce depending on your preference for spiciness!

 

Nutrition Comparison:

 

 

This recipe can be found on page 108 of Healthy Junk 2