Healthy chicken wings

TODAY cook Julie Goodwin joins TODAY to make delicious marinated chicken wings with Asian greens.

Marinated chicken wings

Serves 6
Preparation time: 20 minutes
Marinating time: 1 hour to 1 day
Cooking time: 50 minutes

Ingredients

  • 1/2 cup (125 ml) hoisin sauce

  • 1/2 cup (125 ml) soy sauce

  • 1/4 cup (60 ml) rice wine vinegar

  • 3 garlic cloves, crushed

  • 1/4 cup (60g) crushed ginger

  • 1/4 cup finely chopped coriander roots

  • 2 kg chicken wings, jointed

  • 1/4 cup (60 ml) peanut oil

  • 1/2 cup coriander leaves

  • 1/4 cup (40 g) chopped peanuts

Method

1. Combine the hoisin, soy, rice wine vinegar, garlic, ginger and coriander roots in a bowl. Add the chicken wings and turn them to coat. Marinate in the fridge, covered, for at least an hour, but preferably overnight for full flavour.

2. Preheat the oven to 180 degrees Celsius (160 degrees Celsius fan-forced). Drain the chicken wings, reserving the marinade, then put them in a large baking dish and drizzle them with peanut oil.

3. Bake the chicken wings for 50 minutes or until dark brown and sticky. Meanwhile, place the reserved marinade in a saucepan with 1 cup (250 ml) water. Bring to the boil, then reduce the heat slightly and cook for about 15 minutes, or until the sauce reduces and thickens.

4. Serve the chicken wings with the sauce poured over them, topped with coriander leaves and chopped peanuts.

Asian greens

Serves 4 as an accompaniment
Preparation time: 10 minutes
Cooking time: 5 minutes

  • 4 baby bok choy

  • 1 bunch (about 8 pieces) broccolini

  • 2 tsp peanut oil

  • 1 tbs oyster sauce

  • 1 tbs sesame seeds, toasted

1. Discard any tough outer leaves of the bok choy. Wash the remaining leaves thoroughly, then trim the stems and city them into quarters lengthways.

2. Cook the broccolini in a steamer for 2 minutes, then add the bok choy, steaming for a further 3 minutes. Alternatively, microwave them until they're tender but still slightly crisp.

3. Toss the greens with the peanut oil, then place them in a serving dish, drizzle them with oyster sauce and scatter sesame seeds on top.

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