Chicken Wings

Name: Chicken Wings
Prep time: 35 min
Cook time: 50 min
Total time: 85 min
Yield: 3
Ingredients: Chicken wings 9; Breadcrumbs ¼ cup; Whole grain flour ½ cup; Fine salt to taste; Paprika to taste; Extra virgin olive oil 3 ½ tbsp; Black rice ¾ cup; Carrots 0.9 cup; Zucchini 0.8 cup; Peas ¾ cup; Fava beans ½ cup; Extra virgin olive oil 1 ½ tbsp; Ketchup 4 tbsp

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892

Calories per serving

Lactose Free

Energy Kcal 892
Carbohydrates g 65.7
of which sugars g 6.8
Protein g 42.3
Fats g 51.2
of which saturated fat g 11.9
Fiber g 7.3
Cholesterol mg 154
Sodium mg 918

Difficulty: Easy
Prep time: 35 min
Cook time: 50 min
Serving: 3

PRESENTATION

Hey there! So, you’re on the hunt for a chicken wings recipe that’s all about enjoying that classic American vibe without the guilt trip? You’ve gotta try this "finto fritto" method. And you know what? It’s kinda genius. Instead of deep-frying, these wings get a light breading, then a quick pan-sear. Really, just super easy. After that, they’re popped under the oven grill—getting them crispy without a ton of oil.

These baked chicken wings? They’re as tasty as the ones you’ll find at your favorite sports bar. No joke. But way way lighter. Serve 'em with ketchup—it’s familiar, right?—and fancy things up with some black rice and a mix of veggies like broad beans, peas, carrots, and zucchini. The result? A dish that’s moist, tender inside, and just bursting with those bright, springtime flavors.

When those warm nights roll around in late spring or early summer, these wings are basically perfect for backyard hangouts with friends. And look, the twist of adding veggies and rice? It makes it a whole meal—way more than just your typical air fryer chicken wings or even buffalo wings. Feel free to mess around with the breading. Add some herbs, maybe spices, depending on your mood. Craving spicy? Go for it. Want it golden and mellow? Pretty simple.

People love how these crispy chicken wings can shift from snack to main course just by switching up the sides. This finto fritto technique is ideal for anyone looking to enjoy American wings while keeping things fresh—and a bit lighter. Gather your friends, serve up these awesome oven-baked wings, and enjoy a meal that’s got that relaxed, outdoor vibe—no fryer needed. It’s a tasty twist on a beloved dish, and honestly, it’s gonna be a hit at your next gathering.

INGREDIENTS

892

Calories per serving

Ingredients for the chicken wings: Chicken wings 9

for the coating and cooking: Breadcrumbs ¼ cup (20 g); Whole grain flour ½ cup (60 g); Fine salt to taste; Paprika to taste; Extra virgin olive oil 3 ½ tbsp (50 g)

to accompany: Black rice ¾ cup (150 g)

for the vegetables: Carrots 0.9 cup (100 g); Zucchini 0.8 cup (100 g); Peas ¾ cup (100 g); Fava beans ½ cup (100 g); Extra virgin olive oil 1 ½ tbsp (20 g)

for the sauce: Ketchup 4 tbsp (60 g)

Preparation

How to prepare Chicken Wings

To prepare the "fake fried" baked chicken wings, you can start with the side dish that will require more time. You can start with the black rice: rinse it under running water 1, then pour it into a large pot where you have boiled water (salted to taste) (2-3). Cook the rice for the time indicated on the package (it will take about 20 minutes).

Once cooked, drain it and let it cool by pouring it into a bowl 4. While the rice is cooking, you can prepare the vegetables: start with the fava beans: remove the central filament, then trim one end and open the pod to shell it (5-6): for this operation, you can wear food-safe gloves to avoid staining your hands. Once finished, set them aside!

Continue shelling the peas; then peel and trim the carrots, then cut them into sticks and then into cubes about 1/4 inch thick 7. Wash and trim the zucchini and cut them also into cubes about 1/4 inch. Then proceed with cooking: pour a drizzle of oil into a large pan, heat it, and add the carrots first 8; cook them for 3-4 minutes over high heat, stirring occasionally, then add the fava beans 9 and cook for another 3-4 minutes.

Next, add the zucchini, sauté for another 3-4 minutes and finally add the peas 11. Continue to sauté, slightly lowering the heat and stirring occasionally 12; continue cooking until the peas are cooked.

Once ready, turn off the heat and keep them warm 13. Next, you can prepare the coating for the chicken wings: in a bowl, pour the whole wheat flour 14 then add the breadcrumbs 15,

the sweet paprika and salt 16. Mix everything well 17 and place the seasoned coating in a shallow, wide bowl. Then carefully brush the clean chicken wings with oil 18.

Pass them in the breadcrumb mixture, making sure to coat them well 19. Drizzle a large pan with oil, heat it, then place the wings 20: sear them on each side for a couple of minutes 21.

When they are slightly browned, transfer them to a baking tray and place them in a preheated static oven at 375°F for about 15 minutes, so that a crunchy crust forms 22. Now that the wings are also ready, you can plate: in a small bowl pour the ketchup 23, then in each serving plate arrange one or two chicken wings, the bowl with the ketchup, the vegetables, and the rice: your "fake fried" baked wings are ready to be enjoyed 34!

Storage

It is preferable to consume the cooked chicken wings immediately to enjoy their crunchiness!

You can store them for one day in the refrigerator in an airtight container and reheat them before serving.

You can store the vegetables and black rice in the refrigerator for up to 1 day in an airtight container. The vegetables can be frozen if you used fresh ingredients that were not previously frozen!