by Christina Ellis, Dietetic Intern [University of Minnesota – The Emily Program]
Chicken wings always seem to be a staple around football season; however, to change up the typical barbeque chicken and to add more fruit and color to your diet this recipe of Sriracha blackberry BBQ chicken is a crowd favorite. This recipe is something I stumbled upon when looking for recipes that were spicy but still appealing and flavorful but still simple enough that I could make it. This recipe can be adapted by changing the fruit or spices to fit personal preference and seasonality.
Chicken in general is a great source of protein. Blackberries offer fiber, digestion help, and vitamin A.
Another recipe tip: Decrease brown sugar to 2 Tbsp and add extra blackberries to maintain sweetness, but add fiber.
Sriracha-Blackberry Chicken Wings
Adapted from www.littlebroken.com.
- 2 cups blackberries
- 1 cup water
- ½ cup tomato puree
- ¼ cup brown sugar
- 2 tablespoons apple cider vinegar
- ½ lemon, juiced
- 1/8 teaspoon cinnamon
- ¼ teaspoon ground mustard
- 1 ½ tablespoon Sriracha (*high in sodium)
- 2 ½ pounds of chicken
- After washing the blackberries, put them and the cup of water into the saucepan to simmer on medium heat for five minutes.
- Once the berries are broken down into a sauce, strain the mixture to remove the seeds. Keep the sauce and add it back to the saucepan along with the tomato puree, brown sugar, vinegar, lemon juice, cinnamon, ground mustard, and Sriracha.
- Cover the chicken with the sauce and let marinade for 30 minutes or up to overnight.
- Grill or pan-fry the meat on medium heat for 10-15 minutes or until the inside temperature reaches 165°F.
- Take off the heat and let cool for a few minutes.
Per serving: 259 calories, 7g fat, 20g carbohydrates, 28g protein, 210g sodium, 15g sugar