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I am a sucker for wings.
I love them in all forms and all flavors. It's hard to find wings in a restaurant that are safe for me to eat (they are either breaded with wheat flour or share a fryer with gluten-containing foods).
So, when I want wings, I make them at home. And this Glazed & Baked Chicken Wings with Mango and Lime recipe from Rachael Bryant's new book, Nourish, is one that should be made often.
Rachael released Nourish as a paleo healing cookbook. The book focuses on recipes and foods that help heal autoimmune conditions. We all know food is the best place to start to recover our health, but typically that means eliminating some of our favorites (like grains, dairy, sugar, etc.).
Nourish is an excellent book for those who are going through the Paleo Autoimmune Protocol. I have done the AIP twice and it is TOUGH. Having to give up so many foods leaves you feeling like you pretty much can't eat anything.
But you can, and Rachael will show you how. Even though I am no longer following the AIP style of eating, I still enjoyed the recipes Rachael presented in her book.
Features of the cookbook:
- 120+ elimination phase recipes: from breakfast through to dessert
- A clear and concise walkthrough of the Paleo Autoimmune Protocol
- Your guide to nutrient density: what it is and why you want it
- 8 themed menus that show you how to combine recipes for family feasts
- 80 full color photographs
- Approximately 90% coconut free and 85% Whole30 friendly recipes
- Swedish Meatballs and Gravy
- Duck Fat Burgers and Bacon Avocado Spread
- Perfect Oven Baked Ribs with a Sweet and Tangy BBQ Sauce
- Grilled Thai Beef Skewers
- Coconut “Oatmeal”
- Chicken Street Tacos
- Chicken Fried Steak with Creamy Gravy
- Pita Wedges
- Mango Sorbet
- And more!
Want more info? Make sure you check out Rachael's site here for more details on the book, as well as some very pretty pictures and info on how to order!
Excerpt from Nourish about Glazed & Baked Chicken Wings with Mango and Lime
Most chicken wing recipes are either slathered in processed sugar or doused in hot sauce. Neither of those options is exactly AIP friendly. I’m getting a stomachache just thinking about them. Thankfully, there is another way!
My version of chicken wings have a secret fruit ingredient that most people can’t guess—mango. The natural sugars help create that caramelized glaze but don’t interfere with the flavor coming from a combination of coconut aminos, fish sauce and plenty of fresh garlic and ginger. These wings are perfect for game day, parties or potlucks! ~Rachael Bryant, author of Nourish
- 6 cloves garlic, peeled
- 12 oz (340 g) mango peeled, pitted & cubed
- ¼ cup (60 ml) fresh lime juice (about 2 limes)
- ¼ cup + 2 tbsp (90 ml) coconut aminos
- ¼ cup (60 ml) coconut oil or avocado oil
- ¼ cup (60 ml) (or more) water
- 3 tbsp (20 g) minced ginger
- 1 tbsp (15 ml) gluten-free fish sauce
- Zest of 2 limes
- 6 lbs (2.7 kg) chicken wings
- Add all of the ingredients (except the chicken wings!) to a blender and process until combined.
- In a large freezer bag or container, pour the marinade over the chicken wings and toss to coat them evenly. If the marinade is a little thick, add an extra splash or two of water.
- Marinate the wings for at least 30 minutes.
- Preheat the oven to 400°F (205°C).
- Line two baking trays with foil.
- Place an oven-safe wire rack on each tray.
- Divide the chicken wings evenly between the two trays.
- Shake off any excess marinade and lay the wings on top of the wire racks.
- Cook the chicken wings for 30 minutes.
- Remove the wings from the oven and use tongs to turn them over.
- Turn the oven up to 425°F (220°C).
- Return the wings to the oven and continue to bake until golden-brown, about 10 minutes.
- Frozen mango chunks work perfectly in the marinade. I find I get the best crisping results in a convection oven. If your wings are not crisped to your liking after cooking, pop them under a broiler to finish up for a few minutes.
- Not crazy about coconut? Omit the coconut aminos and add another 2 tablespoons (30 ml) of avocado oil, as well as an additional 2 tablespoons (30 ml) of fish sauce.