Although these wings are “lightened-up” in this easy-to-prepare recipe, they still bring a robust flavor to the table!
Serves: 10 Ready in about 1 hour
For the dip:
3/4 cup plain nonfat Greek yogurt
1/4 cup crumbled blue cheese
2 tablespoons mayonnaise
1 small clove garlic, chopped
1 tablespoon skim milk
Juice of 1/2 lemon
Salt & Pepper as desired
For the wings:
Cooking spray, for the baking sheet
3 pounds chicken wings, split at the joints, skin & tips removed
4 stalks celery, cut into thirds
4 carrots, cut in half
2 bay leaves
1 cup fat-free low-sodium chicken broth
1/2 cup hot sauce
2 tablespoons paprika
1 tablespoon unsalted butter
1 tablespoon honey
- Make the dip: Pulse the yogurt, blue cheese, mayonnaise, garlic, milk and lemon juice in a food processor until combined but still chunky. Season with salt and pepper. Cover and refrigerate until ready to serve.
- Make the wings: Preheat the oven to 425 degrees F. Coat a rimmed baking sheet with cooking spray.
- Put the chicken wings in a deep skillet; add 3 pieces of celery, 3 pieces of carrot, the bay leaves, chicken broth, hot sauce, paprika, butter, honey and 1/2 cup water and bring to a simmer over medium heat. Simmer until the chicken is almost cooked through, about 18 minutes. Transfer the wings to the prepared baking sheet and arrange in a single layer; reserve the sauce in the skillet.
- Bake the wings, turning once, until the skin is golden and crisp, 30 minutes. Meanwhile, simmer the reserved sauce over medium-low heat until slightly thickened, about 15 minutes.
- Discard the bay leaves.
- Reserve ¼ of the sauce for serving.
- Return the wings to the skillet and toss with the remaining sauce.
- Serve the wings with the blue cheese dip and reserved sauce; cut the remaining celery and carrot into sticks to serve on the side.
Nutrition Information (per serving; makes about 10 servings of 1/3 pound wings each + dip): 250 calories, 9g fat, 3g saturated fat, 6g carbohydrate, 1g fiber, 33g protein, 85mg cholesterol, 550mg sodium