Day 13: Healthy Cooking Challenge
Smoked Chicken Wings w/ Baked Sweet Potato Fries
Well, I’ve used my smoker a couple of times during this challenge. I know you guys may not have a smoker but that’s okay. Any of these recipes can be done on a grill too. However, you will need to invest in a little smoker box and some chips. It’s pretty inexpensive. You can find this stuff online or a local hardware store.
Here’s the full recipe: Smoked Chicken Wings
Ok, so you need to give yourself some time with this recipe. That doesn’t mean that it is difficult, but you need to plan ahead. Give yourself a couple of hours before you actually want this food to be ready. Why?
Your wings need to sit out and rest for a little bit 30 minutes to an hour. Remember, read your packages when purchasing chicken! The original recipe called for 6 lbs of wings, but I cut this in half.
I laid the wings out on a foil-lined baking sheet and sprinkled them with a dry rub mixture. Chili powder, smoked paprika, cumin, onion powder, garlic powder, cayenne, and S&P. I let them sit out for a bit while I prepped my sweet potatoes.
You only need two large sweet potatoes which will feed about 4-5 people. Next time I would cut them into smaller pieces. Now you also need to give your potatoes some time. After you cut them place them in a large bowl and cover them with water. Let them sit for at least an hour.This draws the starches out and will give you a crispier potato.
While those were soaking I put my wings in the smoker. The original recipe had these mixed around with some olive oil and the spices in a plastic bag. I just left mine out on the sheet pan. I have an electric smoker. I love it. I don’t have to mess around with gas or coals.
They took about an hour and a half. They were beautiful and the smell. Oh, the smell. You just have to make these to know. I did check the temp of these beauties with my digital thermometer before I took them out of the smoker. They should be around 155/160, that way when you bring them out they will come up to 165 while resting.
Before the wings were done I drained the potatoes, patted them dry, and placed them in a plastic Ziploc bag with a couple of tablespoons of corn starch. This will also draw some more moisture out of the potatoes.
Lay them out on a baking sheet and give them some space. Spray with canola oil and sprinkle them with a spice mixture. I used the one in this recipe:
I sprinkled on one side and then placed them in a 450 degree oven! They took about 20 minutes on one side and the I flipped those little cuties over and sprinkled them with the spice mixture again. I left them in for another 8-10 minutes. They were so yummy!!
Serving Size (5 wings)
8.6 g Fat
Sweet Potato Fries:
Serving Size (1/2 potato or about 10 fries)
.2 g Fat