Servings: 4 · Prep Time: 10 mins · Cooking Time: 20 mins
Total Time: 30 mins
Dinner | Lunch
Our American friend Alex introduced us to this incredibly simple recipe using Frank's sauce which is sugar-free (available Sainsburys, Ocado, Amazon etc). It makes an easy supper dish that is perfect to share with family or friends. Prepare to get messy, you'll need napkins!
- Chicken Wings (1 kg)
- Franks Red Hot Sauce (4 tbsp)
- Cabbage (250g)
- Spring Onion
- Celery (2 sticks)
- Hot Green Chilli (1 optional)
- Mayonnaise (50g)
- Greek Yogurt (50g)
- Salt & Pepper (to taste)
Heat the oven to 250C fan or as hot as your oven will go. Spread the wings over a large ovenproof dish or a roasting tray. Put them into the oven for 20 minutes or until golden brown, crispy and cooked through. They should be cooked after this time but to be sure test it with a thermometer that the meat in the thickest part is 80°C (176°F). Or cut a thick wing open and make sure the meat isn't pink inside.
In the meantime, make the slaw by cutting the onions finely and putting them into a bowl of cold water to soak. This takes the strength out of them but if that doesn't bother you, omit this step. Shred the cabbage finely by hand or in a food processor. Tip the cabbage into a mixing bowl, drain the onions and add these and the remaining ingredients for the slaw. Mix thoroughly, taste and adjust the seasoning and set aside.
Mix the Franks sauce with 4 tablespoons hot water and stir through. Take the chicken out when it is done and thoroughly coat the wings in the sauce using two large spoons. Put the chicken back into the oven for 3 minutes. Remove from the oven and serve straight away with the slaw and gherkins.
Per serving of chicken: 0.7g net carbs, 0.7g fibre, 60g protein, 62.5g fat, 640kcal
Per serving of slaw: 5.7g net carbs, 2.2g fibre, 2.7g protein, 9.8g fat, 124kcal
. 250g red or white cabbage or savoy cabbage
. 2 sticks celery, finely sliced
. 1 hot green chilli, finely chopped, optional