It’s Monday again and hopefully you’ve kicked your week off right. Last week was all about workout nutrition, but by now you know that muscles rely on more than just that and the key to true growth is whole food nutrition – but that doesn’t mean you can’t still have fun.
In my opinion, there’s one cheat meal that’s good all year round, no matter the occasion but is especially enjoyable to have on a weekend when you’re just looking to wind down and enjoy the simpler things in life, nice, cold drink in hand – buffalo wings.
While it’s good to know how to make quick, nutrient packed food for when you’re on the go, there’s some foods you just have to slow down and enjoy in order to appreciate. This is one you can have during a gathering with friends, on date night, or watching the game on TV.
Let’s get started.
There’s loads of wing recipes out there to choose from when it comes to this well known favorite…but when it comes to keeping fighting fit with your nutrition on point while still having fun, you’ve got to learn to take the two worlds and bring them together, making for a hybrid solution.
I’m not one to count calories unless I’m really looking to do a serious cut, but here’s an easy recipe (with my own little twist) that manages to give you tasty wings minus the stress of worrying about macros.
If you like bar style wings, where they’re crispy but moist (like the well known wings from Hooters or those Mom & Pop wing places you find all along the east coast or down south), the cooking method I describe below is your best bet.
Makes: 25 wings.
Prep Time: 30 minutes – about the time it takes you to get a good circuit workout in that includes pullups, sport.
Total Cook Time: Roughly 50 minutes, but it depends on how big your oven and fryer are.
Total Time: Approximately 80 minutes. Actually wait – do you even care? Just enjoy the process, it’s for the weekend.
Items Needed: An oven. One deep fryer. A single saucepan. A (stainless steel) mixing bowl. Another large bowl (to soak/clean your chicken). A large sheet pan. A wooden spoon (maybe you could make it a sexy date night thing if you throw in the wife/girlfriend with this one – if you’re into that).
- 4 and 1/2 litres (or 1 gallon) of coconut oil – depending on the size of your deep fryer though, this can vary to be significantly less
- 25 chicken wings (this includes drum sticks), segmented and pat-dried with paper towels
- 1/3 cup (melted) unsalted butter
- 1/2 cup hot pepper sauce (i.e. Frank’s RedHot. I also like to use Sriracha, but feel free to pick your own)
- 1 Tbsp coarsely ground black pepper
- 1 Tbsp garlic powder
- First things first – preheat your over to 175 C (350 F).
- Take one of your large bowls and toss the raw chicken in. Add some water and apple cider vinegar (or white vinegar) and let it soak for a few minutes, rinsing after (this gets all the nasty stuff out of the chicken), then pat the wings dry.
- Get your wings on a large sheet pan, putting them in the oven for around 25 minutes at the same temperature it was preheated.
- While you’re waiting, melt your butter in a saucepan, then take the stainless steel mixing bowl and mix the garlic powder, black pepper, hot pepper sauce, and melted butter together until thoroughly combined, setting it aside.
- Take your wings back out, flip them over, and pop them in for another 20 minutes.
- Now’s a good time to heat up your deep fryer with the oil to 190 C (375 F) while you wait.
- TIP: Use a temperature gauge if your fryer doesn’t come equipped with one – getting the temperature right is the most important step.
- Toss in your wings a few at a time – you don’t want things getting crowded – then fry them for around 5 minutes, ensuring they’re nice and crispy.
- Take the wings out, transfer them to the sauce in your mixing bowl, coating them well.
- Pair with some recommended nutrient dense vegetables and carbs as found in SUPP UP. No Bull, Whole Food Military Nutrition At Home for a healthy, hearty meal. Sweet potato fries and a mixed salad with Ranch or blue cheese dressing anyone?
Few things to mention…
There are some great breaded buffalo wings recipes out there, but I think this one fits the bill perfectly as it’s a nice lean alternative.
The original recipe calls for peanut oil, but if you read either SUPP UP. On The Go or At Home nutrition books, you’ll know exactly why I recommend coconut oil as an alternative.
You’ll also know the health benefits of all the ingredients included in this recipe, as it’s packed with protein, healthy fats, antioxidants, and minerals – meaning in comparison to your standard buffalo wings recipe, it ensures you keep inflammation at a minimum while still being able to enjoy a good cheat meal.
You’ll also remember however, that while chicken breast is the standard for lean protein options, having a bit of saturated fat in your meat isn’t necessarily a bad thing, due to the sheer health benefits (if you haven’t, well…you know what to do.), so it’s fairly obvious why wings work as a cheat meal.
Cheat day just got easier.
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If you really like this recipe, but don’t have the SUPP UP. books yet, buy either SUPP UP. On The Go or SUPP UP. At Home E-BOOKS now, and discover what other, unique to each book recipes are available under the “Snacks” chapters (preview of chapters available in shop).
Both books have recipes that provide nutritional breakdown so it makes things dead easy (as a heads up, this isn’t a recipe from the book, just something great I wanted to share – see ‘Recipe Credit’ at the bottom of this page).
Drop by next week for yet another great post to add to your workout and nutrition arsenal.
Stop doing guesswork, start making the necessities of your life easier.
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– SUPP UP.
Recipe Credit: ieetcows