Did somebody say wings?! This is my personal favorite snack while watching football games and I imagine many agree. If you’re into the tang of lemon, the kick of Sriracha, and the pungent sensation of fresh garlic, you’ll love these! No bread baked not fried, served with a simple side that holds surprising flavor. Did you know that slow-baked cauliflower takes on a taste similar to that of French fries? Dare you to try it out! Here’s how you turn “junk food” into a lean, nutrient-dense masterpiece.
Prep time: 1 hour 10 minutes
Cook time: 40 minutes
Yields: 2 – 4 meals
What to Use:
- 2 tablespoons liquid aminos
- 1 tablespoon sesame seed oil
- 4 cloves garlic, minced
- 2 tablespoons onion powder
- 3 – 4 tablespoons Sriracha red chili pepper paste
- 1 tablespoon chili powder
- 1 – 2 tablespoons crushed red chili pepper flakes
- 2 tablespoons salt-free seasoning
- 2 lemons
- 1 large zip-top bag
- 2 pounds chicken wings (whole, wingettes, or drumettes)
- 1 1/2 tablespoons extra virgin olive oil
- 2 heads cauliflower, chopped into florets
- 1 1/2 tablespoons sea salt
- Healthy dipping options:
- Yogurt-based ranch, blue cheese, or low-sodium ketchup
What to do:
Combine liquid aminos, sesame seed oil, garlic, onion powder, Sriracha, chili powder, pepper flakes, and salt-free seasoning in your zip-top bag. Squeeze the juice of your lemons into the bag. Shake well to form your wing sauce.
Place chicken wings into the bag, zip the top and mix well by shaking and massaging the wings through the closed bag. Let marinate, and refrigerate for 1 hour.
Preheat oven to 400 degrees Fahrenheit.
Line two oven trays with aluminum foil. In one tray, coat the surface with 1 tablespoon of olive oil. Place cauliflower florets on this tray, top with sea salt and mix well for even salt coverage. In the other tray, coat the surface with 1/2 tablespoon olive oil. Place the chicken wings on this tray. Pour all extra wing marinade out of the bag, spreading evenly over the wings.
When the oven has reached 400 degrees, place both trays inside and let cook. Note: these items will be removed at different times.
Cauliflower is complete after 20 minutes, yielding golden brown florets. When removing cauliflower from the oven, flip the wings over.
Wings are complete after 40 minutes total or when crisp and cooked thoroughly. You may want to sacrifice one wing for periodic cutting to check internal consistency.
Let wings cool for 10 minutes, and then serve alongside cauliflower fries! For healthy dipping, check your local grocery store for yogurt-based ranch or blue cheese, and use low-sodium ketchup for the fries.
Eat up!
