Sunday, September 19, 2010

Bama Baked Wings recipe offers healthy option to football favorite

Wings and football are a classic combination, but healthful game-day food often doesn't make the cut. Here's a recipe for hot wings that will satisfy hungry fans and take a little bit of the calorie and fat sting out of enjoying deep fried wings. Named "Bama Baked Wings" for the University of Alabama football team, these wings are good enough for SEC fans — who boast being the most passionate college football followers in the nation. That means fans here in Illinois will also be impressed, no matter what college or pro tem they root for.

Instead of using Frank's brand hot sauce for northern-style Buffalo wings, this recipe calls for Louisiana brand hot sauce ... even though The Crimson Tide and LSU don't play nice together on the field! Louisiana brand is easy to find in Aurora-area grocery stores. Also listed is a recipe for blue cheese dressing that won't be as bad for your diet as store-bought stuff in a jar.

Bama Baked Wings Recipe

Serves 6-8


  • 6 pounds of fresh chicken wings, cut into drum and wing parts
  • 1 c flour
  • 1 egg beaten with 2/3 cup of water
  • 2 T. Seasoned Salt or Creole Seasoning
  • canola cooking spray
  • 2 sticks of butter (can substitute light butter)
  • 3 T. red wine vinegar
  • 3/4 c. Louisiana brand hot sauce (can use less for milder wings)

For the blue cheese dressing, mix together everything but the veggies. Refrigerate until the wings are ready to serve.

  • 1 cup Light Sour Cream
  • 1 cup Olive Oil Mayo
  • 1 tub of blue cheese crumbles (can also use light blue cheese crumbles)
  • garlic salt and pepper to taste
  • 2 T. milk
  • dash of red wine vinegar
  • cut celery and carrot into sticks for snacking

Directions: Cut the wings so they are separated into drum and wing sections. If using frozen wings, make sure they are defrosted overnight before baking. Cover 2 hotel pans or baking sheets with foil — you may need three pans depending on how large they are. Spray the foil with canola cooking spray. Mix the flour and seasoned salt in a bowl. Dip the wings in the egg wash and then bread them in the flour mixture. Spread the wings out evenly on the baking sheets. Lightly spray the top of the wings with canola spray. Bake in a 425-degree oven for 20 minutes. Turn the wings after the 20 minutes and set timer for another 10. In a saucepan, melt the two sticks of butter. Add the hot sauce and 3 T. of vinegar. Stir until blended. Take the wings out of the oven and brush them on one side with the hot sauce mixture using a pastry or grilling brush. Return to the oven again for 10-15 minutes or until they seem done.

Brush on extra sauce if desired before serving. Set out blue cheese dressing, carrot and veggie stick alongside the wings.

No comments: