Recipes

Gluten-free Flaming hot harissa chicken or vegan wings

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! I bake mine so that they are healthier and the secret to flavor 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.

Here’s my recipe for flaming hot harissa 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

Ingredients for the harissa paste 

  • 1 red bell pepper
  • 1/2 teaspoon coriander seeds
  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon caraway seeds
  • 1 1/2 tablespoons olive oil (for sautéing)
  • 1 small red onion, coarsely chopped
  • 3 cloves garlic, coarsely chopped
  • 3 hot red chilis, seeded and coarsely chopped
  • 1 1/2 teaspoons tomato paste
  • 2 tablespoons freshly squeezed lemon juice
  • 1/2 tsp salt

Directions for the chicken

Flaming Hot Harissa 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 parsley or coriander.
  9. Add more Piri Piri sauce if it’s not saucy enough.

Directions for the cauliflower

Cauliflower wings.jpg

  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 parsley or coriander.
  8. Add more Piri Piri sauce if it’s not saucy enough.

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
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