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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.

Source: EatingWell Magazine, January/February 2019


Recipe Summary test

15 mins
35 mins


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

4 wings and 1 cup cauliflower
281 calories; protein 18.6g; carbohydrates 10.5g; dietary fiber 2.7g; sugars 5.2g; fat 18.6g; saturated fat 5.7g; cholesterol 109.6mg; vitamin a iu 576.6IU; vitamin c 53.1mg; folate 73.6mcg; calcium 47.7mg; iron 1.1mg; magnesium 35.3mg; potassium 602.1mg; sodium 770.1mg; added sugar 2g.

2 1/2 medium-fat protein, 1 1/2 fat, 1 vegetable