Buffalo Chicken Wings with Ranchy Cauliflower

Buffalo Chicken Wings with Ranchy Cauliflower

1 Review
From: EatingWell Magazine, January/February 2019

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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 cups cauliflower florets (about 1 pound)
  • 1 tablespoon extra-virgin olive oil
  • ½ teaspoon dried dill
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • Pinch of kosher salt
  • 1½ pounds chicken wings, separated at the joint
  • ¼ cup Buffalo-style hot sauce, such as Frank's RedHot
  • 3 tablespoons ketchup
  • 1½ tablespoons cider vinegar
  • 1 tablespoon butter
  • ¼ teaspoon ground pepper
  • ½ cup thinly sliced celery

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 425°F. Place a wire rack on a rimmed baking sheet.
  2. 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.
  3. 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°F, 8 to 10 minutes.
  4. 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.
  5. Add the chicken to the sauce and toss to coat. Sprinkle with celery and serve with the cauliflower.

Nutrition information

  • Serving size: 4 wings and 1 cup cauliflower
  • Per serving: 280 calories; 19 g fat(6 g sat); 3 g fiber; 10 g carbohydrates; 19 g protein; 74 mcg folate; 110 mg cholesterol; 5 g sugars; 2 g added sugars; 577 IU vitamin A; 53 mg vitamin C; 48 mg calcium; 1 mg iron; 770 mg sodium; 602 mg potassium
  • Nutrition Bonus: Vitamin C (88% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 2½ medium-fat protein, 1½ fat, 1 vegetable

Reviews 1

January 11, 2019
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By: RachelSushi
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.
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