Marinate: 1– 4 hours
Prep: 15 minutes
Cook: 35 minutes
Makes 8 servings
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
Instructions:
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. Preheat oven to 425°.
3. Line a baking pan with foil. Spray foil with cooking spray; set aside.
4. Mix together Parmesan, parsley, and breadcrumbs in a shallow dish. Coat wings in breadcrumb mixture. Place on prepared pan.
5. Bake on lowest oven rack for 20 minutes, then turn and cook for 10 more minutes.
6. While wings are baking, combine dip ingredients in a small bowl. Serve the wings with the dip. (Serving size: 4 wings, 2 tablespoons dip)
Nutrition:
Calories 295 (63% from fat); Fat 19g (sat 6g, mono 9g, poly 3g); Cholesterol 64mg; Protein 23g; Carbohydrate 6g; Sugars 2g; Fiber 1g; Iron 1mg; Sodium 337mg; Calcium 141mg
See Bethenny Frankel's Tips for Taking the Grease Out of Fried Food for more calorie-cutting ideas.
