the wing thing
7:19 AMTake flight with these chicken dinners – think big flavours for little mouths
American-style wings
Serves 6
Prep 25 minutes (plus overnight
refrigeration)
Cook 40 minutes
½ cup tomato passata
2 tablespoons tomato paste
2 garlic cloves, crushed
2 tablespoons chopped fresh
flat-leaf parsley leaves
12 (1.5kg) chicken wings
1½ cups cornflake crumbs
1½ tablespoons smoky barbecue
seasoning blend
1 teaspoon finely grated lemon rind
Olive oil cooking spray
Coleslaw
250g red cabbage, finely shredded
250g green cabbage, finely shredded
1 small carrot, grated
2 green onions, thinly sliced
¼ cup coleslaw dressing
1 Combine passata, tomato paste, garlic
and parsley in a jug.
2 Cut wing tips from wings and discard.
Cut each wing in half at joint. Place in a
shallow glass or ceramic dish. Pour over
tomato mixture. Turn to coat. Cover,
refrigerate overnight, if time permits.
3 Preheat oven to 180˚C/160˚C fan-forced.
Line a large baking tray with baking paper.
Combine cornflake crumbs, seasoning and
lemon rind in a bowl. Coat wings all over
in crumb mixture. Place on prepared tray.
4 Spray with oil. Bake for 30 to 40 minutes,
without turning, or until chicken is golden
and cooked though.
5 Meanwhile, make Coleslaw Place cabbage,
carrot and onion in a bowl. Drizzle with
dressing. Toss gently to combine. Serve
chicken with coleslaw.
NUTRITION: (per serve) 2423kJ; 28.8g fat; 8g sat
fat; 28.3g protein; 49g carbs; 6.2g fibre; 85mg
chol; 1355mg sodium.
Lemon roast chicken wings with vegetable fries
Serves 6
Prep 30 minutes (plus 2 hours
marinating time)
Cook 1 hour
3 garlic cloves, halved
2 teaspoons finely chopped
fresh rosemary
2 tablespoons extra virgin olive oil
12 (1.5kg) chicken wings
3 cream delight potatoes, peeled
450g orange sweet potato, peeled
1 sprig fresh rosemary
1 lemon, cut into wedges
1 small head broccoli, cut into florets
Gravy, to serve
1 Combine garlic, chopped rosemary and
half the oil in a jug.
2 Cut wing tips from chicken wings and
discard. Place wings in a shallow glass or
ceramic dish. Pour over garlic mixture.
Turn to coat. Cover, refrigerate for 2 hours.
3 Preheat oven to 180˚C/160˚C fan-forced.
Cut potato and sweet potato into 8cm-long,
1cm-thick chips. Place on a large baking
tray lined with baking paper. Remove
leaves from rosemary sprig and sprinkle
over chips. Drizzle with remaining oil.
Place lemon wedges around chicken
in dish. Season with salt and pepper.
4 Bake wings for 20 minutes. Add
potato to oven. Bake for a further
30 to 40 minutes, turning chicken
and vegetables halfway during
cooking, or until chicken is golden
and cooked through. Add broccoli
florets to the potato mixture 10 minutes
before the end of cooking time.
5 Serve chicken and vegetables with gravy.
NUTRITION: (per serve) 2047kJ; 31.5g fat; 8.7g
sat fat; 28g protein; 21.6g carbs; 4.6g fibre;
86mg chol; 315mg sodium.
250g red cabbage, finely shredded
250g green cabbage, finely shredded
1 small carrot, grated
2 green onions, thinly sliced
¼ cup coleslaw dressing
1 Combine passata, tomato paste, garlic
and parsley in a jug.
2 Cut wing tips from wings and discard.
Cut each wing in half at joint. Place in a
shallow glass or ceramic dish. Pour over
tomato mixture. Turn to coat. Cover,
refrigerate overnight, if time permits.
3 Preheat oven to 180˚C/160˚C fan-forced.
Line a large baking tray with baking paper.
Combine cornflake crumbs, seasoning and
lemon rind in a bowl. Coat wings all over
in crumb mixture. Place on prepared tray.
4 Spray with oil. Bake for 30 to 40 minutes,
without turning, or until chicken is golden
and cooked though.
5 Meanwhile, make Coleslaw Place cabbage,
carrot and onion in a bowl. Drizzle with
dressing. Toss gently to combine. Serve
chicken with coleslaw.
NUTRITION: (per serve) 2423kJ; 28.8g fat; 8g sat
fat; 28.3g protein; 49g carbs; 6.2g fibre; 85mg
chol; 1355mg sodium.
Lemon roast chicken wings with vegetable fries
Prep 30 minutes (plus 2 hours
marinating time)
Cook 1 hour
3 garlic cloves, halved
2 teaspoons finely chopped
fresh rosemary
2 tablespoons extra virgin olive oil
12 (1.5kg) chicken wings
3 cream delight potatoes, peeled
450g orange sweet potato, peeled
1 sprig fresh rosemary
1 lemon, cut into wedges
1 small head broccoli, cut into florets
Gravy, to serve
1 Combine garlic, chopped rosemary and
half the oil in a jug.
2 Cut wing tips from chicken wings and
discard. Place wings in a shallow glass or
ceramic dish. Pour over garlic mixture.
Turn to coat. Cover, refrigerate for 2 hours.
3 Preheat oven to 180˚C/160˚C fan-forced.
Cut potato and sweet potato into 8cm-long,
1cm-thick chips. Place on a large baking
tray lined with baking paper. Remove
leaves from rosemary sprig and sprinkle
over chips. Drizzle with remaining oil.
Place lemon wedges around chicken
in dish. Season with salt and pepper.
4 Bake wings for 20 minutes. Add
potato to oven. Bake for a further
30 to 40 minutes, turning chicken
and vegetables halfway during
cooking, or until chicken is golden
and cooked through. Add broccoli
florets to the potato mixture 10 minutes
before the end of cooking time.
5 Serve chicken and vegetables with gravy.
NUTRITION: (per serve) 2047kJ; 31.5g fat; 8.7g
sat fat; 28g protein; 21.6g carbs; 4.6g fibre;
86mg chol; 315mg sodium.
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