Tons of people indulge in deep-frying their foods in fat, or hydrogenated oil making food doused in these add-ons the most unhealthy of food choices. You can dig into a portion of chicken wings by making sure that you cook them in a way that doesn't allow you to feel like you just went on a bad binge. Too much of anything is not good - we've all heard that line and it rings true for a lot of stuff in our lives, including food. Baked chicken wings are the way to go, where you want to be able to enjoy your chicken in a way that is heart healthy, and low in calories. If you want to fry these, it should always be done using olive oil (either virgin or extra virgin). Take it easy on sodium based ingredients when preparing any dish, for the lesser you consume of this, the easier it is to walk down the road of good health. Baked Chicken Wings Calories To understand how much a serving of chicken wings comes to, I've pieced together a recipe that is not only heavenly when you dig into it at the end, but so healthy that you'll be calling others over to enjoy it as well. We're going to put together a portion of 8 chicken wings, and then break down the science of what these add up to nutritionally. Ingredients Needed ✔ 8 pieces of chicken wings ✔ 1 teaspoon of powdered garlic ✔ Salt to taste ✔ Two tablespoons of lemon juice ✔ 1 cup of panko ✔ 1 cup of flour ✔ 3 eggs ✔ 1 tablespoon of cilantro ✔ 1 teaspoon of pepper ✔ ½ cup of cheddar cheese ✔ 1 tablespoon of barbecue sauce ✔ Olive oil (3 tablespoons) ✔ 1 tablespoon of chili flakes Cooking Items ✔ 2 baking sheets ✔ 1 baking tray ✔ 1 non stick frying pan How to Make this Take a bowl and coalesce together the eggs (whole), pepper, garlic powder, lemon juice and about a pinch or two of salt. Keep another two bowls to the side, one with the panko and the other with flour. Dip each chicken wing into the egg wash, and then coat with flour and then the panko. Drop each one into the waiting hot pan of the 3 tbsp of olive oil. Within 6 seconds turn them over to their opposite sides, and let it sizzle for another 6 seconds. Take the pan off the gas and empty out the chicken wings onto the baking tray lined with the sheets. Place them strategically apart, and then in a preheated oven of 210°F, let the chicken wings further cook for about 8 minutes. As that cooks away, get on with your sauce. Mix together in a bowl the cheddar cheese (shredded) and pop it into the microwave for about 10 seconds to allow it to melt. You can put this into a microwave safe bowl and let it sit atop boiling water if you have one of those microwave-oven appliances that is as of now preoccupied with the chicken wings. Once the cheese melts, combine your 1 tablespoon of barbecue sauce, chili flakes and cilantro. Mix it up and then generously slather this onto your chicken wings. Panko is a better alternative to bread crumbs, since the latter can get soggy and not give you a blissful crunch when you dig into them. Calories → 330 Protein → 48g Fat → 24.5g Carbohydrates → 8g The calories of this dish as you can see, are a good enough amount to fill up a single meal in a day. Lessen the number of times you chow down on these wings, since too much of it can be a little too heavy for the system. Eat these once a week to not only give in to temptation say over the weekend maybe, but to also keep a tab on how many wings you consume. Have a healthy tomorrow.