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 (I think it was an Ainsley Harriot one). 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

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

1 onion, peeled and grated

1 garlic clove, peeled and crushed

1 tsp English mustard

1 tbsp dark soy sauce and sweet chilli sauce

2 tbsp (15g) honey and Worcestershire sauce

2 tbsp tomato ketchup

Half tsp of paprika

Good pinch of chilli powder

1 tbsp flour, seasoned

Little gem lettuce

Spring onions, sliced


Pop your oven onto about 200 Celsius. Spray a saucepan with low Kal cooking spray and fry the onions and garlic for around 10 minutes until they are nice and soft (add a little water if you need it to make sure the garlic doesn’t burn). Then add the soy, honey, Worcestershire sauce, ketchup, and spices in, give a stir and simmer for a few minutes until you can see the sauce getting sticky. Then roll the chicken in the seasoned flour and then coat well in the sauce. Pop onto a baking tray and roast for 25-30 minutes until nicely browned and sticky.

Serve on top of a nice bed of green salad and garnish with spring onions.



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