Denis Leary's Zesty Baked Chicken Wings

Marinate: 1–4 hours; Prep: 15 minutes; Cook: 35 minutes.

Yield: Makes 8 servings (serving size: 4 wings, 2 tablespoons dip)
Recipe from Health

Nutritional Information

Amount per serving
  • Calories: 295
  • Fat: 19g
  • Saturated fat: 6g
  • Monounsaturated fat: 9g
  • Polyunsaturated fat: 3g
  • Protein: 23g
  • Carbohydrate: 6g
  • Fiber: 1g
  • Cholesterol: 64mg
  • Iron: 1mg
  • Sodium: 337mg
  • Calcium: 141mg

Ingredients

  • 3 tablespoons olive oil
  • 1 tablespoon Dijon mustard
  • Dash of cayenne pepper
  • 1 teaspoon finely minced garlic
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 tablespoon lemon juice
  • 1/2 teaspoon lemon zest
  • 16 chicken wings, each halved at joint and with tip removed
  • Cooking spray
  • 1 cup grated fresh Parmesan
  • 6 tablespoons chopped fresh parsley
  • 1 1/2 cups dry whole-wheat breadcrumbs
  • Dip:
  • 1 cup fat-free yogurt
  • 1/2 teaspoon chopped fresh parsley
  • 1/4 teaspoon lemon zest
  • 1/2 teaspoon lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon Worcestershire

Preparation

  1. 1. Combine first 8 ingredients (through lemon zest) in a large bowl, and whisk until combined. Pour over wings, transfer to a zip-top plastic bag, and marinate in the refrigerator for 1–4 hours.
  2. 2. Preheat oven to 425°.
  3. 3. Line a baking pan with foil. Spray foil with cooking spray; set aside.
  4. 4. Mix together Parmesan, parsley, and breadcrumbs in a shallow dish. Coat wings in breadcrumb mixture. Place on prepared pan.
  5. 5. Bake on lowest oven rack for 20 minutes, then turn and cook for 10 more minutes.
  6. 6. While wings are baking, combine dip ingredients in a small bowl. Serve the wings with the dip.
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