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Diabetes Health

Chicken Wings with Creamy Cauliflower

This is a really easy-to-make crowd pleaser! This is a wonderful light chicken dish. It adds a taste of exotic to an everyday meal. It is easy to adjust the recipe to make the wings mild in flavour or add a little extra kick!

Preparation Time: 80 minutes

Serving size: Makes 2 servings

Ingredients:

For baked chicken wings:

  • 650 g chicken wings
  • ¼ orange, juice and zest
  • 30 ml cup olive oil
  • 1 tsp ground ginger
  • 1 tsp salt
  • ¼ tsp cayenne pepper

For creamy cauliflower:

  • 350 g cauliflower
  • 125 ml mayonnaise
  • 30 ml chopped fresh dill (Shepu or Soa)
  • Salt and pepper to taste

Method:

  1. Preheat the oven to 400°F (200°C).
  2. Mix orange juice and zest with oil and spices in a small bowl. Place the chicken wings in a plastic bag and pour in the marinade.
  3. Give the bag a good shake to cover the wings thoroughly. Put aside to marinate for 30 minutes.
  4. Place the wings on a greased baking dish.
  5. Bake on middle rack in the oven for about 45 minutes or until the wings are golden brown and are thoroughly cooked.
  6. In the meantime, cut the cauliflower into small florets and boil in salted water for 5 minutes.
  7. Strain the cauliflower and let some of the steam evaporate before adding the remaining ingredients. Serve the cauliflower with the baked wings.

Nutritive value per serving:

  • Fat: 100 g
  • Protein: 65 g
  • Carbohydrates: 9 g
  • Fibre: 5 g

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