Our wings are broiled rather than deep-fried, which reduces greasiness and calories. Served with a side of sauced-up cauliflower to help tone down the spiciness and sneaking a few extra vegetables into game day makes this sheet-pan dinner just as healthy as it is delicious.

Adam Hickman
Source: EatingWell Magazine, January/February 2019


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 425 degrees F. Place a wire rack on a rimmed baking sheet.

  • Toss cauliflower with oil in a large bowl. Combine dill, garlic powder, onion powder and salt in a small bowl. Sprinkle the mixture over the cauliflower and toss to coat. Arrange in an even layer on one side of the wire rack. Arrange chicken on the other side.

  • Bake until the cauliflower is tender, about 20 minutes. Remove from oven and transfer the cauliflower to a plate. Increase oven temperature to broil. Broil the chicken 8 inches from the heat source, turning once halfway through, until browned and an instant-read thermometer inserted in the thickest part registers 165 degrees F, 8 to 10 minutes.

  • Meanwhile, combine hot sauce, ketchup, vinegar, butter and pepper in a large saucepan. Heat over medium-low until the butter melts, about 2 minutes. Cover and remove from heat.

  • Add the chicken to the sauce and toss to coat. Sprinkle with celery and serve with the cauliflower.

Nutrition Facts

280.5 calories; protein 18.6g 37% DV; carbohydrates 10.5g 3% DV; exchange other carbs 0.5; dietary fiber 2.7g 11% DV; sugars 5.2g; fat 18.6g 29% DV; saturated fat 5.7g 29% DV; cholesterol 109.6mg 37% DV; vitamin a iu 576.6IU 12% DV; vitamin c 53.1mg 89% DV; folate 73.6mcg 18% DV; calcium 47.7mg 5% DV; iron 1.1mg 6% DV; magnesium 35.3mg 13% DV; potassium 602.1mg 17% DV; sodium 770.1mg 31% DV; added sugar 2g.

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Rating: 5 stars
Easy and tasty five stars! Don't skip the celery garnish; it made the dish. I followed the recipe to the tee except used chicken thighs (therefore cooked longer). Thanks for this one the kids loved it too. Read More