When I started planning my first paleo party, I knew one thing had to be on the menu. Paleo chicken wings!
My husband is one of those “the hotter, the better” people and I was on board with that too, provided I could drown my extra-hot wings in blue cheese dressing. But now that I’ve discovered my body doesn’t do so well with dairy, I have started to gravitate more toward wings with interesting flavored sauces. I also prefer that they be a bit lower on the spicy scale so they go easier on my tummy. And so this recipe for wings with a mango-based sauce was born.
Notes for the paleo autoimmune protocol
I’ve been able to successfully reintroduce most nightshades after spending some time on the paleo autoimmune protocol (AIP), but I try to go easy on the quantity. Specifically, I’m unsure about how I do with tomatoes, so cook with them rarely. This recipe contains two nightshade ingredients: a red bell pepper and some chili or chipotle powder. If you don’t tolerate these or are on a nightshade elimination diet, simply omit these. The sauce will still taste great, but of course it won’t have a spicy kick.
Notes for other healing diets
- This recipe is 100% SCD legal.
- Mangos are high in fructose, which is a FODMAP, but not one that all people have problems with. If you aren’t sure of your own tolerance level, then this recipe may not be for you. Onions and garlic are high in fructans, another FODMAP that a lot of people do have trouble with, but they can be omitted and the recipe will still work. Though if you are omitting the nightshades and the FODMAPs, unfortunately there won’t be much left to make a sauce out of and this recipe isn’t going to be very useful. Sorry…
Notes on ingredients
Usually a good wing sauce is made with butter (in my previous life that would be a bottle of hot sauce and a stick of butter melted together!). To get that same buttery flavor but without the dairy, I used red palm oil which is derived from the fruit of the oil palm tree and has a number of healthy components, including high amounts of vitamin E and omega-3 fatty acids. You can find red palm oil at most health food stores, or find it and other healthy fats from vendors I trust in the marketplace (click here see buying options).
If you get whole chicken wings, you will want to separate the drummette from the flat part so each wing produces two pieces. The wing tips are a great addition to your bone broth, so make sure you don’t throw them out! Side note: Your guests might think you are crazy for doing this, but I also chase them around with a ziplock bag and collect their discarded bones for later broth making. You may decide you don’t want to be known as THAT person, so I don’t blame you if you just let them go in the trash.
- 24 chicken wing pieces
- 3 tablespoons red palm oil
- 1 small onion, roughly chopped
- 1 red bell pepper, roughly chopped
- 2 cloves garlic
- 2 mangos, peeled and diced
- ½ cup apple cider vinegar
- ½ cup water
- ¼ to 1 teaspoon chili powder or chipotle powder, to taste
- salt and pepper to taste
- Preheat oven to 425 degrees. Spread wings on a baking sheet in a single layer and bake for 40-45 minutes, or until they are cooked through and the skin is getting crispy.
- While the wings are cooking, prepare the sauce. Melt the red palm oil in a medium sauce pan.
- Add the onion, pepper, and garlic. Cook until very soft (8-10 minute).
- Add the mangos, vinegar, and water. Bring to a boil and then reduce to simmer. Cook until mangos are falling apart soft (about 15 minutes).
- Use an immersion blender or carefully transfer to a blender and puree until very smooth.
- Return to sauce pan and add chili or chipotle powder, salt, and pepper to taste.
- Remove wings from oven and place in a bowl. Pour about ⅔rds of the sauce over top the wings and stir or toss to coat.
- Spread the wings back on the cookie sheet and return to the oven, placing under the broiler until they are sizzling and beginning to brown. This will not take long, so be careful that they don’t burn!
- Serve with the remaining sauce on the side.
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