Sticky Maple Ginger Soy Glazed Chicken Wings
No frying needed for these crispy, salty, sweet, delicious and easy to make wings. Super simple to whip up a batch for the next gathering or a quick dinner addition.
Low FODMAP Serving Size Info: Makes about 12 servings; 2 pieces per serving
Ingredients:
- 2 1/2 to 3 pounds (1.2 kg to 1.4 kg) chicken wings, made up of drumettes and flats (about 24 individual separated chicken wing pieces)
- 2 tablespoons Garlic-Infused Oil made with vegetable oil, or FODY Garlic-Infused Olive Oil
- Kosher salt
- Freshly ground black pepper
- 1 cup (240 ml) maple syrup
- 1/2 cup (120 ml) gluten-free soy sauce, such as San- J Reduced Sodium, Gluten-free Tamari
- 1/4 cup (60 ml) water
- 1 1/2 ounces/40 grams fresh ginger root, peeled and finely chopped
Preparation:
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Preheat oven to 400°F (200°C). Line half-sheet sheet pan with aluminum foil, then place a rack on the foil.
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Place wings in a mixing bowl and rub down with the olive oil to coat thoroughly, then season with salt and pepper. Place wings on rack, evenly spaced. Roast for about 35 to 45 minutes or until wings are just cooked through and register 160°F (71°C) with an instant-read thermometer.
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While wings are baking, make the glaze: Stir the maple syrup, soy sauce, water and ginger together in a small saucepan. Bring to a simmer over medium heat adjust heat and simmer for about 8 to 10 minutes, whisking occasionally, until the glaze has visibly thickened. Pour glaze through a wire-meshed strainer into a bowl and discard ginger pieces. Allow glaze to cool slightly until it has further thickened and become a bit sticky.
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When wings are cooked through, remove from oven and turn broiler onto high. Brush the glaze generously over the wings and place under broiler for a minute or two or until the glaze is bubbly. Remove the pan from the oven, flip all the wings over, brush again with glaze, liberally, and broil until bubbly.
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Arrange warm wings on a platter and serve immediately. They can be served at room temperature as well, or reheated, but wings are so small that they tend to get overcooked upon reheating. Try to time serving as close to when they come out of the oven as possible. Offer plenty of napkins.
Notes:
Tips
- Did you know that maple syrup is a low FODMAP sweetener? White sugar and brown sugar are too. Read more in our Explore An Ingredient entry on SUGAR.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Ginger: Monash University has lab tested fresh ginger root and has determined it to be free of FODMAPs, making it one of our go-to no FODMAP foods.
- Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly. Due to its chemical makeup, maple syrup contains more glucose than fructose and therefore can be considered free of FODMAPs. The FODMAP Friendly app does show you that no FODMAPs were detected in lab testing.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
