Spice up a home cooked pub night with Piri Piri chicken or cauliflower wings

Piri Piri Wings

I love Piri Piri sauce. It’s goodness that makes anything taste amazing. If you haven’t tried it before, it’s a Portuguese sauce made from African bird’s eye chili. It varies in spiciness.

I was low on time for cooking yesterday; I know surprise-surprise. I wanted to make something fun and used what I already had in the fridge.

I decided on a pub night because I ALWAYS have French fries in my freezer to bake, as well as cucumbers and carrots for me to snack on. I am lazy and found my perfect French fry, so I rarely make my own. I use Cavendish Farms brand, and after just visiting Prince Edward Island, where they’re made, I love them even more because they come from such a beautiful place. Actually, I’m not sure I can love them any more than I always did. They are gluten-free, low calorie, low fat and have Omega 3s, and as someone who can’t eat fish, I try to get my Omegas anywhere I can!

I’ll add the fries and veggies separately in the nutrition section so you can also see the value of the overall meal.

So, I know pub food doesn’t conjure up the idea of health benefits, but there are some! The garlic alone helps to improve blood pressure, cholesterol, and immunity and helps reduce stress.

Gltuten-free Piri Piri chicken or vegan cauliflower wings recipe

  • Makes: 2 servings
  • Total time: 45-60 minutes, cook time: 40-45 minutes for chicken 25-30 minutes for cauliflower, prep time: 15 minutes (if marinating the meat, add in sitting time for the marinade)

Ingredients

piri piri

  • 1 pound of chicken wings or 1 medium cauliflower head
  • 1/4 cup Piri Piri sauce, I use Portugallo brand
  • 1 teaspoon olive oil
  • 1-2 cloves of garlic
  • 1/4 small onion, diced
  • 1-2 chili peppers, diced, omit if you don’t want extra spice.
  • Handful of chopped fresh parsley or coriander, some for garnish
  • Salt and pepper to taste

Directions for the chicken

Piri piri sauce blender

  1. Clean and dry the chicken wings and place them in a bowl.
  2. Place all the ingredients, including 1/2 of the parsley or coriander, into a blender and blend until smooth.
  3. Add the marinade to the chicken wings and toss to coat them evenly. Marinate for a minimum of 1 hour to 24 hours in the refrigerator.
  4. Preheat the oven to 350 F.
  5. Put the marinated chicken wings in a baking dish.
  6. Place the dish in the heated oven and bake until cooked through, about 40-45 minutes depending on your oven. Turn them over at the 20-minute mark.
  7. Stick a fork or knife into one near the bone to make sure it’s cooked through.
  8. Take them out of the oven and garnish with parsley or coriander.
  9. Add more Piri Piri sauce if it’s not saucy enough.

Serve with baked fries and veggies, or your choice of food!

Directions for the cauliflower

cauliflower florets

  1. Chop the cauliflower head into small florets and place them in a bowl.
  2. Place all the ingredients, including 1/2 of the parsley or coriander, into a blender and blend until smooth.
  3. Add the marinade to the cauliflower and toss to coat them evenly.
  4. Preheat the oven to 350 F
  5. Put the marinated cauliflower florets in a baking dish.
  6. Add the cauliflower to the heated oven and bake until cooked through, about 25-30 minutes depending on your oven. Turn them over at the 15-minute mark.
  7. Take them out of the oven and garnish with parsley or coriander.
  8. Add more Piri Piri sauce if it’s not saucy enough.

Serve with baked fries and veggies, or your choice of food!

Approximate nutritional information for 1 serving (Based on brands and amounts used in the recipe)

Note: For this dinner, I used Cavendish straight cut fries.

With chicken

Piri Piri Chicken Wings

  • Calories: 560 or 670 (with 10 fries and a cup of carrots and cucumbers)
  • Fat:  16.5 g or 18.5 g (with 10 fries and a cup of carrots and cucumbers)
  • Carbs: 3 g or 35 g (with 10 fries and a cup of carrots and cucumbers)
  • Protein: 18 g or 23.5 g (with 10 fries and a cup of carrots and cucumbers)

With cauliflower

Piri Piri Cauliflower Wings

  • Calories: 244 or 313 (with 10 fries and a cup of carrots and cucumbers)
  • Fat:  4 g or 6 g (with 10 fries and a cup of carrots and cucumbers)
  • Carbs: 26.5 g or 50.5 g (with 10 fries and a cup of carrots and cucumbers)
  • Protein: 5.5 g or 10.5 g (with 10 fries and a cup of carrots and cucumbers)

42 replies »

    • Thanks for your suggestions that does sound great. I make the cauliflower portion vegan because I can’t eat eggs or dairy, or gluten. I do occasionally use gluten-free bread crumbs. I have pan fried them too and think it’s great that way also

      Like

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