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Sweet and Sour Chicken Wings

Sweet & Sour Chicken Wings (AIP)

  • Author: Jaime Hartman
  • Total Time: 3 hours 40 mins
  • Yield: 4 servings 1x


Carob syrup is the secret ingredient for sweetness, richness, and the visually appealing browning of these baked chicken wings. Lime juice and zest provides the sour.


  • 2 pounds chicken wings
  • finely grated zest from 2 limes
  • 1/3 cup freshly squeezed lime juice (about 4 limes)
  • 2 garlic cloves, smashed
  • 2 tablespoons carob syrup or blackstrap molasses
  • 1/2 teaspoon salt
  • 1 green onion, green part only, thinly sliced


  1. If wings are whole, cut apart the segments so you have separate flats and drumettes. Reserve the wing tips for broth making.
  2. Combine lime zest, lime juice, smashed garlic cloves, carob syrup or molasses, and salt in a bowl with a lid or a large zip lock bag. Add chicken wings and distribute liquid evenly.
  3. Allow to marinate in refrigerator for at least 3 hours or overnight.
  4. When ready to bake, preheat oven to 450° F. Place a wire rack on top of a full size baking sheet.
  5. Remove wings from marinade and reserve the liquid for step 7 and 8.
  6. Spread wings in an even layer on the rack and then place in oven and bake for 15 minutes.
  7. Remove from oven and use tongs to carefully flip each wing. Use a washable brush to baste each wing with some of the marinade mixture and return to the oven for 15 minutes.
  8. Remove from oven and flip one more time. Baste the other side with more of the marinade, discarding any left after this. Return to the oven for 10 more minutes.
  9. Transfer wings to a serving platter and garnish with green onion sprinkled over top.
  • Prep Time: 3 hours
  • Cook Time: 40 mins
  • Category: Appetizer