Chicken Wing Flat Joint
Gallus gallus domesticusClinical Encyclopedia
Chicken Wing Flat Joint provides 203 kcal, 19.5g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
The chicken wing flat joint, also known as the wingette, is a flavorful part of the chicken wing that is rich in protein and essential nutrients. It is often enjoyed fried, baked, or grilled, making it a popular choice for appetizers and main dishes.
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Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed grilled or baked to retain moisture and flavor. Marinating before cooking can enhance taste and tenderness.
Smart Selection & Storage
Choose chicken wing flat joints that are plump and have a fresh appearance, avoiding any that are discolored or have an off smell.
Store raw chicken wing flat joints in the refrigerator for up to 2 days or freeze for longer storage. Cooked wings should be refrigerated and consumed within 3-4 days.
Myths vs Realities
Healthy Recipes
Lemon Herb Grilled Chicken Wing Flats
These zesty lemon herb grilled chicken wing flats are marinated to perfection, providing a fresh and flavorful dish that's both healthy and satisfying.
- 1 lb chicken wing flats
- 2 tablespoons olive oil
- Juice of 1 lemon
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1. In a bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper.
- 2. Add the chicken wing flats to the marinade and let them sit for at least 30 minutes.
- 3. Preheat the grill and cook the chicken wing flats for 6-8 minutes on each side until fully cooked.
Spicy Baked Chicken Wing Flats with Honey Mustard Glaze
These baked chicken wing flats are coated in a spicy honey mustard glaze, offering a sweet and spicy flavor profile that's guilt-free.
- 1 lb chicken wing flats
- 2 tablespoons honey
- 2 tablespoons Dijon mustard
- 1 teaspoon cayenne pepper
- Salt to taste
- 1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 2. In a bowl, mix honey, Dijon mustard, cayenne pepper, and salt.
- 3. Toss the chicken wing flats in the glaze and bake for 25-30 minutes, flipping halfway through.
Garlic Parmesan Air-Fried Chicken Wing Flats
These air-fried chicken wing flats are tossed in a garlic parmesan coating, providing a crispy texture without the extra oil.
- 1 lb chicken wing flats
- 2 tablespoons olive oil
- 1/4 cup grated parmesan cheese
- 2 cloves garlic, minced
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 1. Preheat the air fryer to 380°F (190°C).
- 2. In a bowl, combine olive oil, parmesan cheese, garlic, Italian seasoning, salt, and pepper.
- 3. Toss the chicken wing flats in the mixture and air fry for 25 minutes, shaking halfway through.
Cilantro Lime Chicken Wing Flats
Bright and refreshing, these cilantro lime chicken wing flats are marinated in a zesty lime sauce, perfect for a healthy summer meal.
- 1 lb chicken wing flats
- Juice of 2 limes
- 1/4 cup fresh cilantro, chopped
- 2 tablespoons olive oil
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. Combine lime juice, cilantro, olive oil, cumin, salt, and pepper in a bowl.
- 2. Marinate the chicken wing flats for at least 1 hour.
- 3. Grill or bake at 375°F (190°C) for 25-30 minutes until cooked through.
Teriyaki Glazed Chicken Wing Flats
These teriyaki glazed chicken wing flats are a healthier take on a classic dish, featuring a homemade low-sugar teriyaki sauce.
- 1 lb chicken wing flats
- 1/4 cup low-sodium soy sauce
- 2 tablespoons honey
- 1 tablespoon rice vinegar
- 1 teaspoon grated ginger
- 1 teaspoon sesame seeds
- 1. In a saucepan, combine soy sauce, honey, rice vinegar, and ginger; simmer until slightly thickened.
- 2. Toss chicken wing flats in the sauce and marinate for 30 minutes.
- 3. Bake at 400°F (200°C) for 25 minutes, basting with sauce and sprinkling sesame seeds before serving.
Buffalo Cauliflower and Chicken Wing Flats
A unique twist on buffalo wings, this recipe combines chicken wing flats with roasted cauliflower for a healthy, spicy treat.
- 1 lb chicken wing flats
- 1 head cauliflower, cut into florets
- 1/4 cup buffalo sauce
- 2 tablespoons olive oil
- Salt to taste
- 1. Preheat the oven to 425°F (220°C) and line a baking sheet.
- 2. Toss cauliflower florets with olive oil and salt, roast for 20 minutes.
- 3. Add chicken wing flats to the baking sheet, coat with buffalo sauce, and bake for an additional 25 minutes.
Mediterranean Chicken Wing Flats
These Mediterranean chicken wing flats are infused with olive oil, garlic, and herbs, offering a rich flavor while keeping it healthy.
- 1 lb chicken wing flats
- 3 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C) and line a baking sheet.
- 2. Mix olive oil, garlic, thyme, rosemary, salt, and pepper in a bowl.
- 3. Toss chicken wing flats in the mixture and bake for 30-35 minutes until golden brown.
Honey Garlic Chicken Wing Flats
These honey garlic chicken wing flats are baked to perfection with a sticky, sweet glaze that’s both delicious and nutritious.
- 1 lb chicken wing flats
- 1/4 cup honey
- 2 tablespoons soy sauce
- 2 cloves garlic, minced
- 1 teaspoon sesame oil
- 1. Preheat the oven to 400°F (200°C) and line a baking sheet.
- 2. Mix honey, soy sauce, garlic, and sesame oil in a bowl.
- 3. Coat chicken wing flats in the mixture and bake for 25-30 minutes, basting halfway through.
Coconut Curry Chicken Wing Flats
These coconut curry chicken wing flats are infused with aromatic spices and creamy coconut milk, delivering a healthy and exotic flavor.
- 1 lb chicken wing flats
- 1 can coconut milk
- 2 tablespoons curry powder
- 1 tablespoon ginger, grated
- Salt to taste
- 1. In a bowl, mix coconut milk, curry powder, ginger, and salt.
- 2. Marinate chicken wing flats in the mixture for at least 1 hour.
- 3. Bake at 375°F (190°C) for 30-35 minutes until cooked through.
Chipotle Lime Chicken Wing Flats
These chipotle lime chicken wing flats pack a spicy punch with a smoky flavor, making them a perfect healthy snack or meal.
- 1 lb chicken wing flats
- 2 tablespoons chipotle sauce
- Juice of 1 lime
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a bowl, combine chipotle sauce, lime juice, olive oil, salt, and pepper.
- 2. Marinate chicken wing flats for at least 30 minutes.
- 3. Grill or bake at 400°F (200°C) for 25-30 minutes until fully cooked.
Frequently Asked Questions (FAQ)
What is the nutritional value of chicken wing flat joints?
Chicken wing flat joints are high in protein, providing about 19.5g per 100g, and contain essential vitamins and minerals.
How should I cook chicken wing flat joints?
They can be grilled, baked, or fried, but grilling or baking is recommended for healthier options.
Are chicken wing flat joints healthy?
When consumed in moderation and prepared healthily, they can be part of a balanced diet.
What are the best marinades for chicken wing flat joints?
Popular marinades include buffalo sauce, teriyaki, and garlic herb, which enhance flavor.
Can I eat chicken wing flat joints on a low-carb diet?
Yes, they are low in carbohydrates, making them suitable for low-carb diets.
How do I know when chicken wing flat joints are fully cooked?
They should reach an internal temperature of 165°F (75°C) to ensure they are safe to eat.
What sides pair well with chicken wing flat joints?
They pair well with celery sticks, carrot sticks, and various dipping sauces.
Can I freeze chicken wing flat joints?
Yes, they can be frozen for up to 6 months; just ensure they are properly sealed to prevent freezer burn.