Recipe Redo Blog

Traditional Recipes Redone…Healthier

Chicken Wings w/ Glaze & Dip by BODYcafe

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This Recipe is compliments of BODY Cafe of Santa Fe – Fresh Interpretations of Classic Pub Fare

“Our recipes provide the same great flavors, but transform unhealthy pub foods into healthy meals,” said BODY owner Lorin Parrish. “They pack in flavor and provide that satisfying crunch to fulfill the tastes you crave in a nutritious, healthful way that is as good for your body as it is for your taste buds.”

Traditional fried, chicken wings or buffalo wings have been a popular pub fare for decades. Any given Sunday during football season it’s nearly impossible to walk into a sports bar without seeing one platter after the next flowing from the kitchen gates to greet hungry sports fans. This recipe redo puts a healthier twist on the preparation by roasting the wings rather than frying them. Easy and delicious, this recipe is sure to please bar goers and sports fans alike.

Prep Time: 30 Minutes

Serves 4

Chicken Wing Marinade  (Makes 1 quart)chickenwings1

  • 2 Cups tamari
  • 2 Tsp. garlic
  • 3 Tbsp. peeled ginger
  • ½ Cup maple syrup
  • ¼ Cup apple cider vinegar
  • 4 Thai chilies
  • ½ Cup sesame oil


Preheat convection oven to 400 degrees. Combine all ingredients in blender and puree. Marinade wings in glaze for 12 hours and arrange wings on a greased pan—larger wings on outside of pan and smaller pieces in the center. Roast wings for 6 minutes at 400 degrees then rotate pan and roast for another 6 minutes.


Chicken Wing Glaze (Makes 1 quart)

  • ½ Cup ginger, peeled & chopped
  • 1 Cup ketchup
  • 4 Thai chilies
  • 3 Tsp. garlic
  • ½ Cup water
  • ¼ apple cider vinegar
  • ½ Cup sugar
  • 2 tomatoes, chopped


Place all ingredients in a small sauce pot and cook for 15 min on medium heat, stirring occasionally. Pour all ingredients into blender and puree for 3 minutes.  Coat roasted wings.


Wing Dip (Makes 2 cups)

  • 1 Cup agave nectar
  • ¾ Cup lemon juice
  • ¼ Cup olive oil
  • Salt & Pepper to taste


Combine agave nectar and lemon juice. Slowly whisk in olive oil.  Add salt & pepper to taste and serve with wings.

Author: Debra K

I believe we all have the right to enjoy incredible looking and tasting cuisine.

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