Email to Phil      

Marinated Chicken Wings

List of Ingredients

8 chicken wings / 4 chicken thighs
1 small onion, finely chopped
1 tblsp oil
1 tblsp clear honey
3 tblsp tomato ketchup
2 tblsp soy sauce
1 tsp smooth French mustard




Recipe

Mix onion + oil + honey + ketchup + soy sauce + mustard in a plastic or glass bowl (don't use a metal one as acidic juices in the marinade tend to react with metal). Put the chicken pieces into the bowl and make sure thoroughly coated with the marinade.

Leave to marinate for either 1 1/2 hours in the fridge, or for 45 minutes at room temperature. (I often leave it to marinate for several hours in the fridge sometimes if my time schedule prefers it, and it still works out fine).

Preheat the oven to 180 degrees C.

Again make sure the chicken pieces are thoroughly coated in the marinade and put the pieces on a wire rack above a roasting pan (just something to catch the drips really). Cook for 45 mins, and during that time take the tray out of the oven a couple of times to baste the chicken pieces with remaining marinade.

(Can serve with a green salad if you like, or garnished with chopped spring onions)

Serves: Well for the original recipe with the 8 chicken wings it said serve 4. Me loving this recipe soooo much, I usually do 2 chicken thighs/half quantities for my one serving.

Calories: Not bad at all. 2 chicken wings (with skin) as a serving is less than 300 calories - about 260. I guess 2 thighs without the skin wouldn't be too different from 260. So this is a meal you can enjoy without feeling guilt pangs!