Sticky Chicken Wings – 12sp

Whenever we go out to eat, my other half always chooses chicken wings if they are on the menu so when he decided to make a valentines meal on Friday, he thought he would try and make his own from a recipe he saw online. Since then I’ve adapted the recipe further to suit my own tastes and Weight Watching needs and it is just as delicious (and much nicer than any wings I’ve had in a restaurant)!

You can make the marinade ahead of time and marinade the chicken wings for a few hours too. I tend to do that when I’m organised enough or remember to defrost the chicken the night before (which isn’t often).


Serves 2 = 12sp each or serves 4 = 6sp each (Flex)

12 chicken wings with skin on (around 25g each)

1 tsp English mustard

1 tbsp dark soy sauce, honey and Worcestershire sauce

2 tbsp tomato ketchup (50% less sugar and salt)

Half tsp of paprika and garlic salt

Good pinch of chilli powder

1 tbsp flour, seasoned

Little gem lettuce

1 tbsp buffalo sauce (I use Frank’s Red Hot Buffalo Wings Sauce)

1 tbsp lightest soured cream

Juice of 1/2 lime

Spring onions, sliced


Pop your oven to 200c. Take a large bowl and mix the mustard, soy, honey, Worcestershire sauce, ketchup and spices and give a stir. In a separate large bowl add the chicken wings, sprinkle over the flour, season with salt and pepper and then mix until the chicken is well coated. Add the chicken to the bowl with the marinade and coat well in the sauce. Spray a baking tray with 1kal and then lie on the tray in one layer. Roast uncovered for 25-30 minutes until nicely browned and sticky (turn the wings over half way through).

Serve on top of a nice bed of green salad, season and garnish with spring onion and a splatter of buffalo sauce, soured cream and lime juice.


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5 thoughts on “Sticky Chicken Wings – 12sp

    • lakettle says:

      Hi Alex, you could use breast and the points would be a lot less (as chicken breast is now free). If you are going to use breast I would still roast in the oven but cover the baking tray with foil to stop the chicken trying out. 🙂

    • lakettle says:

      I Nicola, its a type of hot sauce, you can find it in most supermarkets (the brand is Franks Red Hot Wings Buffalo Sauce). You can leave it out if you can’t find it though, it just adds an extra spice and stickyness to the wings x

    • lakettle says:

      Hi Nicola, you can get it in most supermarkets. You don’t need to add it but it has a lovely flavour and makes it good and sticky!

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