Amazing Honey & Scotch Bonnet Glazed Skinless Wings with Baked Sweet Potato Fries
Who said chicken & chips couldn’t be healthy?
Whenever you think of chips or even chicken wings your imagination goes straight to oil dripping from the chicken or chips glistening so bright because it has been bathing in a deep fryer for several minutes right?
However, both the main ingredients made from the traditional fast food chicken and chips are so full of nurishment and what a better way to make use of all those vitamins than cooking it a better way huh?
A bit of nutritional information
White flesh seet potatoes are a variety of sweet potatoes that contain the highest amount of beneficial antioxidants! A single one of these sweet potatoes contain nearly all of your daily vitamin C requirements. They help support your immune system and also help maintain steady blood sugar levels.
I know very few people who dislike chicken! For those of us that are in love with this bird. Here’s a few factors that would make you feel better when consuming it!
Chicken contains all the B vitamins, which help the body produce energy and form red blood cells, and also helps strengthen the nervous system.
Chicken meat is particularly high in vitamin B3 (niacin), the white meat (breast and wings) is higher in potassium and phosphorus, helping to build strong bones, teeth and tissues.
Ok enough with the scientific stuff and let’s get cooking! Leave me with your comments once you’ve tried it out and if you have any pictures make sure you tag me in Instagram.
300g Skinless wings
1tsp Rock salt
1tsp Garlic granules
1tsp Crushed yellow mustard seeds
1/2tsp Black pepper
1/2 Dried thyme
For the glaze:
1 Tablespoon of Coconut oil
3 Tablespoon runny honey
1 Small scotch bonnet (finely chopped)
1/2 Lime juice
5/6 White flesh sweet potatoes
1/2tsp Dried rosemary
1/2tsp Rock salt
1/2tsp Black pepper
Olive oil to drizzle
Wash the chicken wings thoroughly (and remove skin, if the skin has not already been removed), set aside and add your dry seasonings together in a small bowl and mix well. Once you have prepared your dry seasonings, sprinkle the content over the wings and massage well until each piece is evenly coated.
Leave to marinade in for 10-15 minutes while you get your chips ready.
Take your potatoes and give the skin a good scrub, (because on this occasion we will be keeping the skin on) to get rid of any leftover debris.
One by one place each potato on a shopping board and first cut length ways into roughly 1cm/½in slices then cut each slice medium size chips.
Wash the chips and pat dry with some kitchen towel. Drizzle olive oil over then and season with your dry seasonings (salt, black pepper & rosemary) give it a good mix to make sure each potato chip is greased and seasoned, then set aside to be put in the oven a little later 5 minutes after the wings have gone in.
On a baking tray that has been lined with baking paper, place the chicken wings evenly across the tray. Bake at 180 degrees for 15-20 minutes.
5 minutes after the wings have gone in, place the chips on a baking tray lined with baking paper and pop in the oven for 20-25 minutes.
Once the winds are lovely and golden brown (after about 20 mins), take them out the oven set aside and begin making the honey scotch bonnet glaze.
In a heated pan add 1 tablespoon of coconut oil, finely chop the scotch bonnet pepper then add as soon as the oil is hot (but not too hot, as we don’t want the scotch bonnet to burn or even turn brown). Immediatly after add 3 tablespoons of runny honey and half a lime juice sqeezed well.
10. Mix the glaze well then begin adding the wings one at a time, making sure it’s well coated with the glaze.
11. Once the wings are nicely glazed and a little sticky remove from the pan and serve with your sweet potato baked chips!