Super Bowl. Wings. Those two words represent American favorites that go hand in hand. I officially coin the Super Bowl as a free pass to indulge lightly. Those football players are burning some serious calories and shedding sodium so it’s our duty to support them by eating!
Most of my friends looooooove wings, and I was going to a party, thus culinary thoughts went wild in my head. This dish is filled with flavor and best of all is that none of it was sodium (salt) based!
Did you know, too much sodium can lead to high blood pressure, fluid retention/water weight, thirst, puffiness around the eyes, and swelling to the extremities? Maybe rethink the salt shaker next time OR do a ‘1-2’ count when using a shaker to prevent adding too much salt. The 2015-2020 Dietary Guidelines for a Healthy Eating Pattern recommends consumption of less than 2300 mg of salt daily. Here’s some food for a thought, a teaspoon (tsp) is equivalent to 2300 mg of salt. No wonder there were times when I couldn’t bend my fingers or my eyes looked tired – I’m guilty of having a heavy hand with the salt shaker at times. It’s a love/hate relationship.
- 4# chicken wings with the skin (dry with paper towels before using)
- 1 large bundle of cilantro, minced (1 1/2 cup)
- 1 large bundle of green onion (1 cup)
- 1 cup raw peanuts, chopped
- 4 tbsp chili powder
- 3 tbsp ginger, minced
- 2 tsp red pepper flakes
- 2 tbsp tumeric
- 2 tbsp powdered ginger
- 2 tbsp coconut flour
- 1/3 cup sesame oil
- 3 tbsp ginger, minced/grated
- 2 tbsp apple vinegar
- 1/2 cup EVOO
- 2 tsp black pepper
- Juice of a medium lime (1/4 cup)
- OPTIONAL or as desired: sea salt
Phase 1 of the Wings
Green Onion/Cilantro Topping
Phase 2 of the Wings
Super Bowl Ready!
- Preheat the oven to 400 degrees Fahrenheit. In a large cooking pan (disposable tin) lay out the wings and top with black pepper. Cook for 15 minutes.
- Separately under medium-high heat sauté the green onion, cilantro, coconut flour, sesame oil, EVOO, peanuts, garlic, ginger, lime juice, apple vinegar, and dry spices (chili powder, red pepper flakes, powdered ginger and turmeric).
- Remove wings from the oven and cover with the green onion and cilantro mixture.
- Cook in the oven for 30-40 minutes until desired texture/crispiness is achieved.
- Garnish with cilantro and/or peanuts prior to serving. If your friends are afraid of life without salt – add it at your own discretion.
- Gooooo Broncos!
xxx – Sarah
I’ll be last to admit that I used to screw up cooking salmon… I only recently mastered this skill after watching a cooking play-by-play while running on the treadmill and watching Food Network. Anyways, ever since I’ve experimented with various ways to cook salmon, and this is my latest creation that legitimately has the perfect ‘wow’ factor.
I always tell clients to play up their diet with different proteins whether they are animal or plant-based. For myself, I try to have fish twice/week and consume a Mediterranean style diet. Fish is a high biological value (HBV) protein due to containing all essential amino acids. Salmon is high in omega-3 fatty acids that are directly related to reduction of heart disease, increased immunity, improvement in mental function, and decreased bodily inflammation.
The new 2015-2020 Dietary Guidelines following the typical American 2000-calorie diet recommend to have at least 8 ounces fish/week but the Mediterranean 2000-calorie diet recommend at least 15 ounces fish/week. If you’re active, 65 years+, immunocompromised (cancer, pneumonia, etc.), and/or dealing with skin issues – eat more!
Tinfoil Makeshift Pan
- 1.25# salmon filet; with the skin on
- 1 tsp ginger; ground
- 3 tbsp white vinegar
- 1 tbsp garlic, minced
- 1 orange; juiced (save some for garnish)
- 1 medium white onion; diced or minced
- 1 cup cherry tomatos; halved
- 1 tbsp EVOO and enough to drizzle for cooking onions
- 1 tbsp pumpkin seeds; raw and shelled
- 2-3 shakes of black pepper; ground
- 2-3 shakes of red pepper; flakes
- To reduce cleanup – have tinfoil on hand to create a cooking pan (it works)
- Preheat the oven to 400 degrees Fahrenheit
- In a skillet over medium-high heat drizzle EVOO and cook white onions until caramelized or golden in color.
- In a mixing bowl, combine all the spices, garlic, white vinegar, EVOO, juice of an orange, cherry tomatoes, and pumpkin seeds.
- Remove the onions from the pan when finished and add to the ingredients from step two. Mix all ingredients then pour over the salmon in a shallow bowl to marinate for 5 minutes.
- Create a oval pan out of tinfoil to roast the salmon. I used a round cooking pan to help me get the shape formed.
- Transfer the salmon and juice/onion mixture to the tinfoil makeshift pan (make sure the skin is facing the bottom side).
- Insert salmon into the oven for 20 minutes or until it appears to flake or has an internal temperature of 145 degrees Fahrenheit.
- Remove the skin from the fish, garnish with citrus, and serve atop quinoa or rice.
- Time to feast!
Perfect lunch… Thumbs up!
xxx – Sarah
PS – If you’re like me and you want quality lunches; allow the salmon to cool down then pack for lunch in a microwaveable container. Remember cooked salmon can be kept for about 4 days.