Sweet n Sour Wings

Print

Sweet n Sour Wings

Yield 6

Author Lucy Tweed

They chose the recipe, I wrote it, they cooked it, I involuntarily stayed out of the kitchen. It was fantastic… in lesson and taste for all.

Ingredients

• 2 kg chicken wings, split at joints, tips discarded
• (best described as cutting at all corners, trying to find the easiest bit to slide through)
• 2 tablespoons olive oil
• 2 tablespoons baking powder
• 2 tablespoons cornstarch

Sauce

• 1 c canned pineapple juice
• ¾ c brown sugar
• ⅓ c rice vinegar (or malt)
• 3 tbs tom sauce
• 2 tbs tamari (GF!)
• 3 tbs beet juice
• 2 cloves garlic, crushed
• 1 teaspoon ginger, grated
• 1 ½ tbs corn starch
• 2 tbs water
• Sprinkle of sesame seeds

Rice

• 2 c rice
• 1 tbs olive oil
• 1 ts salt
• 2.5 c chicken stock powder (check it;s GF, if not just do water)

Salad

• 1 red capsicum, centre removed and cut into thin strips
• 1 green capsicum, as above
• 2 cucumber, cut into strips the same as the capsicum
• 1 spring onion finely sliced into thin strands as long as the cucumber and caps
• 1 tbs soy
• 2 ts sesame oil
• 2 ts rce vinegar
• 1 clove garlic crushed
• ½ ts sugar
• 1 tbs hot water
• Salt and pepper to taste

Instructions

1. Preheat the oven to 230’c roast/fan forced
2. Rinse rice in a med saucepan until the water is clear, tip into a strainer and place the empty sauce pan on the stove med heat to dry. Add some oil and the rice and stir well to coat. Add the salt and stock (or water) and cook for 10 minutes or until the rice is just tender but still a little firm. Then cover with a lid, turn the heat off and rest for 10 minutes to allow the steam to finish cooking the rice.
3. In a large bowl, toss the chicken wings with oil until evenly coated.
4. Mix together the cornstarch and baking powder then sprinkle over the wings and toss again to coat them evenly. This helps in achieving crispiness.
5. Line a baking sheet with parchment paper or foil for easy cleanup. Place a wire rack on top.
6. Lay the wings out on the tray as evenly spaced out as possible. Bake in the preheated oven for about 45-50 minutes or until the wings are golden brown and crispy. Flip the wings halfway through the baking time for even crispiness.
7. Meanwhile, cut the salad veg and place in a bowl in the fridge covered with a wet paper towel until serving to stay crisp and cool. Mix the salad dressing ingredients ina small bowk and set aside to dress the salad before serving. In a saucepan, whisk together pineapple juice, brown sugar, soy sauce, ketchup, rice vinegar, minced garlic, grated ginger and heat over high heat until steaming.
8. In a small jug mix together the water and cornstarch then pour into the sweet and sour sauce stirring until thickened.
9. Once the wings are done, transfer them to a large bowl. Drizzle with some s&s sauce and toss. Sprinkle with sesame seeds and serve with the rice, extra sauce and crunchy salad.

Nutrition Facts

Calories

1178

Fat

55 g

Sat. Fat

13 g

Carbs

113 g

Fiber

3 g

Net carbs

110 g

Sugar

54 g

Protein

56 g

Sodium

24958 mg

Cholesterol

151 mg

This information is a guide only, and can vary due to a number of factors including precision of measurements, brands, ingredient freshness, or the source of nutrition data.

TIPS:

Because my teen tested this recipe I was able to provide tips based on his process. 

MISE EN PLACE

• Get everything out that you need. 

• Ingredients, utensils, pots and baking paper etc. 

• Measure out everything into small bowls if you can

• Read the recipe and write notes on it, breaking it into the sections. 

• Take your time. This took them 3 playful relaxed hours. 

• And if you are usually the cook, leave the room and get them to come to you if they have a question.