Make this baked Buffalo chicken wing recipe at home to save 138 calories and a whopping 598 milligrams of sodium compared to the same number of deep-fried wings. If your market sells its chicken wings whole, you'll want to separate each into a wingette and a drumette so they cook evenly. They're easy to split apart with a sharp knife. Serve with carrot sticks, celery and ranch (or blue cheese) dressing.

Stacy Fraser
Source: EatingWell Magazine, January/February 2017


Ingredient Checklist


Instructions Checklist
  • Combine lime juice, tamari and 3 tablespoons hot sauce in a large bowl. Add wings and stir to coat. Refrigerate for at least 1 hour and up to 4 hours, stirring occasionally.

  • Preheat oven to 450 degrees F. Coat a large wire rack with cooking spray and set on a large rimmed baking sheet.

  • Remove the wings from the marinade and place on the prepared rack, meaty-side down. (Discard the marinade.)

  • Bake for 10 minutes. Turn the wings and continue baking until golden brown, about 10 minutes more. Leave the pan in the middle of the oven, turn the broiler to High and broil until deeply browned in spots, about 5 minutes.

  • Bring the remaining 3 tablespoons hot sauce to a boil in a small skillet. Whisk water and cornstarch in a small bowl; whisk into the boiling sauce and cook, whisking, for 1 minute.

  • Toss the hot wings with the sauce in a clean large bowl. Transfer to a serving platter.


To make ahead: Marinate wings for up to 4 hours.

Nutrition Facts

145 calories; protein 13.1g 26% DV; carbohydrates 0.9g; exchange other carbs; dietary fiberg; sugars 0.2g; fat 9.7g 15% DV; saturated fat 3g 15% DV; cholesterol 81.6mg 27% DV; vitamin a iu 32.9IU 1% DV; vitamin c 5.8mg 10% DV; folate 6.1mcg 2% DV; calcium 9.5mg 1% DV; iron 0.4mg 2% DV; magnesium 12.6mg 5% DV; potassium 152.2mg 4% DV; sodium 271.8mg 11% DV.

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