Small Plates, Big Flavors: Celebrate the Super Bowl in delicious style with fabulous wing recipes

The "Super" flavors you crave, guilt-free

We’re more than a month into the New Year, and this is the time many people begin to struggle with resolutions they made to improve themselves and their lives. We are on your side with some easy-to-follow advice for keeping your resolution to eat better. This is the third in a series.

Never fight a battle with your taste buds — you’ll lose. Cravings can short circuit any healthy eating plan. Once your head is set on something you can try to put it off, but chances are that delay will just make things worse. Once you give in, you’re probably going to overdo it. 

What’s the solution? If you crave it, eat it.

But apply the “small plates, big flavors” strategy. Smaller plates and portion control are vital. Putting that craving to rest can be as easy as having a single bite of something.  Make it easy; keep your plates small to automatically control portions. Go for big flavors to satisfy that desire and to keep from feeling like you’re depriving yourself.

You’ll never feel like you’re in a fight with your taste buds more than Super Bowl Sunday.  You’ve come to expect to chow down on things like wings, pizza, and nachos, and a lot of them. Never fear, the “small plates, big flavors” concept applies well to the “Super” situation, especially when it comes to wings. Of course, it’s going to take some self-control, especially if you’re visiting somewhere for the party. But, it you’re hosting, it gives you control of what and how much is being served. That said, you want to enjoy yourself and what you eat.

Let’s take a look at some wing recipes that can deliver the big flavor you’re looking for.

Chicken wings have become one of the most popular dishes at football watching parties. Here’s a recipe that delivers the crispy, crunchy texture you’ve come to expect with the bold flavor you crave. It also includes recipes for seven different sauces that are easy to make. The beauty of this recipe is that it delivers seven wings a serving at less than 380 calories. Adjust the recipe according to how many servings you’ll need.

Crispy Baked Wings

2 ½ pounds chicken wings, tips removed, flats and drumettes separated

1 tablespoon olive oil

2 teaspoons coarse salt

1 teaspoon garlic powder

1 teaspoon onion powder

1/2 teaspoon black pepper

Preheat your oven to 400 degrees. Place the wings in a large bowl and add all other ingredients. Coat well. Place a rack in a large baking pan. Place wings in a single layer on the rack and bake until crispy, about 45 minutes. Remove and toss wings with sauces (recipes to follow). This recipe should provide four seven-piece servings.


Buffalo Sauce

1 tablespoon unsalted butter

1/3 cup hot sauce (Like Frank’s, Tabasco, or Cholula

½ teaspoon Worcestershire sauce

½ teaspoon black pepper

½ teaspoon cayenne pepper

Melt butter over medium heat in a sauce pan. Add all other ingredients and remove from heat. Whisk well. Refrigerate sauce and reheat when ready to serve.


Asian Sweet & Sour Sauce

½ cup Asian fish sauce

½ cup water

½ cup superfine sugar

1 teaspoon minced garlic

1 teaspoon soy sauce

1 green onion, chopped

Place fish sauce, water, sugar, garlic, and soy sauce in sauce pan. Whisk together well. Bring mixture to a boil, and then reduce heat to simmer and allow sauce to reduce for 10 minutes. Toss wings in sauce. Sprinkle with chopped green onion. This sauce is best served immediately.


Roasted Red Pepper Sauce

½ cup roasted red peppers

1 tablespoon almonds, slivered

1 clove garlic, minced

1 slice toasted bread, cubed

½ cup tomato sauce

¼ cup olive oil

1 tablespoon sherry vinegar

1 teaspoon salt

1 teaspoon black pepper

Heat the oil in a sauce pan over medium heat. Add almonds and garlic. Sauté until garlic is soft. Add all other ingredients and cook until heated through, stirring constantly. Remove from heat and puree with a hand blender or in a food processor. Toss wings in sauce.


Parmesan Lemon Sauce

¼ cup olive oil

¼ cup lemon juice

½ teaspoon lemon zest

¼ cup parmesan cheese

1 teaspoon black pepper

1 teaspoon oregano

1 clove garlic

Place all ingredients in a food processor and process until smooth. Toss with wings.


Pepperoni Pizza Sauce

2 tablespoons pepperoni, minced

¾ cup tomato sauce

¼ cup red wine

1 clove garlic, chopped

1 tablespoon onion, chopped

1 teaspoon oregano

1 teaspoon basil

1 teaspoon parsley

1 teaspoon parmesan cheese

1 tablespoon olive oil

Heat olive oil in a sauce pan over medium heat. Add garlic, onion, and pepperoni. Sauté until the garlic and onion are soft. Add all other ingredients. Cook for 15 minutes, stirring occasionally. Toss with wings or refrigerate.


Chesapeake Magic

¼ cup Old Bay seasoning

1 teaspoon salt

1 teaspoon black pepper

Mix all the ingredients together. Toss wings in dry mixture.


Sweet Thai Chili Sauce

1 cup sweet Thai chili dipping sauce (Available in many Asian food sections at the grocery store)

1 teaspoon ginger, minced

1 clove garlic, minced

2 tablespoons rice vinegar

1 tablespoon lime juice

¼ cup fresh cilantro, chopped

Place the chili dipping sauce, ginger, garlic, vinegar, and lime juice

in a food processor. Pulse until smooth. Toss wings in sauce. Garnish with cilantro.


Next Week: Hearty Winter Meals

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