Sweet n Sour Wings
Crispy oven-baked wings tossed in a glossy pineapple sweet and sour sauce, served with coconut-free jasmine rice and a crunchy capsicum and cucumber salad.
Serves: 4
Prep time: 20 minutes
Cook time: 50 minutes
INGREDIENTS
2kg chicken wings, split at the joints, tips discarded
2 tbsp olive oil
2 tbsp baking powder
2 tbsp cornflour
For the sauce
1 cup canned pineapple juice
3/4 cup brown sugar
1/3 cup rice vinegar (or malt vinegar)
3 tbsp tomato sauce
2 tbsp tamari
3 tbsp beetroot juice
2 garlic cloves, crushed
1 tsp grated ginger
1 1/2 tbsp cornflour
2 tbsp water
sesame seeds, to sprinkle
For the rice
2 cups rice
1 tbsp olive oil
1 tsp salt
2.5 cups chicken stock (check it's gluten-free, or use water)
For the salad
1 red capsicum, cut into thin strips
1 green capsicum, cut into thin strips
2 cucumbers, cut into strips
1 spring onion, finely sliced into long strands
1 tbsp soy sauce
2 tsp sesame oil
2 tsp rice vinegar
1 garlic clove, crushed
1/2 tsp sugar
1 tbsp hot water
salt and pepper, to taste
METHOD
Preheat the oven to 230°C fan-forced.
Rinse the rice in a medium saucepan until the water runs clear, tip into a strainer, and place the empty saucepan back on medium heat to dry. Add the oil and 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. Cover with a lid, turn off the heat, and rest for 10 minutes to let the steam finish cooking the rice.
In a large bowl, toss the chicken wings with the oil until evenly coated.
Mix together the cornflour and baking powder, sprinkle over the wings, and toss again to coat evenly - this helps them crisp.
Line a baking sheet with baking paper or foil and place a wire rack on top. Lay the wings out as evenly spaced as possible. Bake for about 45-50 minutes, or until golden brown and crispy, flipping halfway.
Meanwhile, cut the salad veg and place in a bowl in the fridge, covered with a damp paper towel, until serving. Mix the salad dressing ingredients in a small bowl and set aside.
In a saucepan, whisk together the pineapple juice, brown sugar, rice vinegar, tomato sauce, tamari, beetroot juice, garlic and ginger. Heat over high heat until steaming.
In a small jug, mix the water and cornflour, then pour into the sauce, stirring until thickened.
Once the wings are done, transfer them to a large bowl. Drizzle with some of the sweet and sour sauce and toss. Sprinkle with sesame seeds and serve with the rice, extra sauce and the dressed salad.
HINTS
The cornflour and baking powder coating is what gets these wings genuinely crisp in the oven, so toss them until evenly dusted.
My teen tested this one, so a tip from his run: get everything out and measured into small bowls before you start, and read the recipe through first.
If you're usually the cook, leave the room and let them come to you with questions - it took him three relaxed hours and he was proud of it.
NUTRITION (per recipe total, serves 4 - guide only):
Energy: 19500 kJ (4660 cal)
Protein: 290 g
Fat: 195 g
Saturated fat: 48 g
Carbohydrate: 420 g
Sugars: 190 g
Sodium: 6400 mg
This nutrition information is a guide only and may vary depending on brands, exact quantities, and ingredient substitutions used.