Recipes

Baked pineapple Piri Piri chicken or vegan cauliflower wings for the win!

Barbecue pineapple piri piri wings

A gluten-free wings recipe just in time for Super Bowl Sunday, or to me, just a day that gives me another reason to eat wings! Well there’s not much I can say except that I love wings and can eat them any time, if only they were healthier. But what’s a Super Bowl without wings? I bake mine so that they are healthier, and the secret to success is usually in the sauce.

So, I know wings don’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.

Baked barbecue pineapple piri piri chicken or vegan cauliflower wings

  • 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

sauce

  • 1 pound of chicken wings or 1 large cauliflower head
  • 1/4 cup of strained tomatoes
  • 1/4 cup pineapple Piri Piri barbecue sauce, I use Portugallo brand
  • 1 teaspoon olive oil
  • 1-2 cloves of garlic, minced
  • 1/4 small onion, diced
  • 2 tablespoons of chives, finely chopped
  • Handful of chopped fresh basil, parsley or coriander, some for garnish
  • Salt and pepper to taste
  • Optional: 1-2 chili peppers, diced

Directions for the chicken

spicy wings

  1. Clean and dry the chicken wings and place them in a bowl.
  2. Place all the ingredients, including 1/2 of the basil, 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 basil, parsley or coriander.
  9. Add more Piri Piri sauce if it’s not saucy enough.

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

Directions for the cauliflower

Cauliflower wings

  1. Chop the cauliflower head into small florets and place them in a bowl.
  2. Place all the ingredients, including 1/2 of the basil, 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 basil, parsley or coriander.
  8. Add more Piri Piri sauce if it’s not saucy enough.

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

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

Chicken

  • Calories: 560
  • Fat:  16.5 g
  • Carbs: 3.5 g
  • Protein: 18 g

Cauliflower

  • Calories: 244
  • Fat:  4 g
  • Carbs: 26.5 g
  • Protein: 5.5 g

 

 

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