EATS | Bon Appetit
Bon Appetit recipe + photo by Christy Smith, MNT, nutrition counselor
Sesame Miso Chicken Wings Skip the necktie this year and give Dad something he’ll really enjoy…wings! These Sesame Miso Chicken Wings are not only flavorful, but healthy, easy to make, and super versatile, too. Serve them with his favorite veggies, rice or quinoa, or a big salad to add even more nutrients. On top of that, they can be air fried or grilled! Directions: In a small mixing bowl, combine miso paste, garlic, soy sauce, olive oil, and black pepper. Mix until smooth. In a large Ziplock® bag, add chicken wings and miso mixture. Press air out of the bag and seal tightly. Massage bag to mix sauce into wings well. Place bag in the refrigerator and marinate for at least one hour, up to overnight (the longer the better). To bake: Preheat oven to 400 F. Remove the marinated wings from the bag and place them on a baking pan lined with parchment paper. Bake for 30 minutes, turning the wings half way (after 15 minutes) to ensure even cooking. To air fry: Place the wings in the air fryer basket and cook at 350 F for 22-25 minutes. Open and shake the basket halfway through to ensure even cooking. Let the wings rest at room temperature for 5 minutes and serve. To grill: Preheat grill to medium heat (about 350 F). Place wings on seasoned grill and flip occasionally until brown, about 20 minutes. Sprinkle on sesame seeds and herbs as desired. Enjoy!
Ingredients: 1 lb. medium chicken wings (about 10 split wings) 2 tablespoons miso paste (light sweet, brown, or a combination) 2 cloves garlic, pressed or finely minced 1 teaspoon soy sauce or Bragg’s amino acids
Fun Facts: 2 teaspoons olive oil ½ teaspoon ground black pepper 1 teaspoon sesame seeds Herbs to garnish (parsley/chives/cilantro/basil)
CHRISTY SMITH is a Master Nutrition Therapist and Certified LEAP Therapist, specializing in reducing pain and inflammation, anti-aging, PCOS/IBS/diabetes management, weight loss and increasing quality of life through personalized anti-inflammatory diets and customized nutrition. She has been featured in Shape magazine, conducted recipe creation for Omega Juicers, and has been a special guest on multiple podcasts. LAKElife Magazine subscribers: If you’re interested in a custom nutrition consult, email Christy at findbetterhealth@christysmithnutrition.com. Mention this article and get $50 off your first session!
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LAKElife Magazine June 2022
Miso, a paste made from fermented soy beans, koj i (a type of mold) and bar ley or rice malt, is a hig hly nutritious ingredient tha t can be added to most dishes for a richer, more comple x flavor. Loaded with amino acids, miso is also anti-inflam matory, great for digestion, and can even help prevent hea rt disease. You can find mis o near the coconut milk/soy sauce in most grocery stores, and leftover miso can be stored in the refrigerator and used in soups, rice, salad dressings, and more!
