Chicken Wings: Keto-Friendly Chinese Takeout?

Chicken wings are a popular food choice for those on the ketogenic diet, a low-carbohydrate method of eating. While chicken wings can be keto-friendly, the preparation and ingredients used can significantly impact the carb count. In this regard, chicken wings from Chinese restaurants may be a concern due to potential hidden carbs.

The concern arises from the possibility of coatings or marinades used in Chinese restaurant chicken wings, which may include potato or corn starch, sugar, soy sauce, and other ingredients that can increase the carb content.

To ensure that Chinese restaurant chicken wings align with keto diet guidelines, it is advisable to inquire about the ingredients and preparation methods used. Additionally, opting for plain or unbreaded wings can help reduce the carb intake, as breading can significantly increase the carb count.

Creating keto-friendly alternatives at home by using low-carb ingredients and sauces is another option for those who enjoy the flavors of Chinese chicken wings without compromising their dietary preferences.

Carbohydrates in Chinese restaurant chicken wings

Chicken wings from Chinese restaurants can vary in their carbohydrate content, depending on the ingredients and cooking methods used. Here's a detailed breakdown of the carbohydrates you might find in these chicken wings:

Coating and Breading:

Chinese restaurant chicken wings are often coated with a layer of starch to give them a crispy texture. Common types of starch used include potato starch and corn starch. These starches contribute to the carbohydrate count of the dish.

Marinades and Sauces:

Chinese chicken wings are typically marinated or glazed with a sauce to enhance their flavour. Common ingredients in these sauces include soy sauce, ginger, garlic, and sugar. The sugar and starch in the sauce can add carbohydrates to the dish.

Hidden Carbohydrates:

Some Chinese restaurants may use other ingredients that contain hidden carbohydrates. For example, they might use bread crumbs or flour in the coating, which can increase the carbohydrate content significantly. Additionally, some sauces may have added starch or sugar, further boosting the carb count.

Nutritional Information:

The carbohydrate content of Chinese restaurant chicken wings can vary depending on the specific recipe and serving size. For example, Marks & Spencer Chinese Style Chicken Wings have 3.4g of total carbs per 100g serving, while Woolworths Chicken Wings Chinese have 34g of total carbs per 260g serving.

Keto-Friendly Options:

If you're following a ketogenic diet, you can still enjoy chicken wings from Chinese restaurants by making some adjustments. Choose unbreaded and plain chicken wings, as these have zero carbs. You can also opt for keto-friendly breading and sauces, such as those made without sugar and starch. Preparing chicken wings at home using keto recipes ensures you know exactly what ingredients are being used.

Marinades and sauces

When it comes to Chinese restaurant chicken wings, there may be hidden carbs in the form of starches and sugars used in the marinade or coating. Corn starch or potato starch might be used to create a crispy texture, and sugars could be added for flavour.

However, chicken wings can be made keto-friendly by using specific ingredients and preparation methods. Here are some tips for marinades and sauces to make keto-friendly chicken wings:

Marinades:

• Use a combination of spices and seasonings like Chinese five-spice, baking powder, salt, black pepper, smoked paprika, garlic powder, and onion powder. These spices add flavour and help absorb moisture, resulting in crispier wings.
• Dry the chicken wings thoroughly with paper towels before applying the marinade.
• Toss the wings in baking powder to absorb extra moisture and create a crispy texture without the need for frying.
• For an extra crispy texture, pat the wings dry, dust them lightly with salt, and refrigerate them uncovered overnight. This process draws out moisture from the skin without affecting the meat.

Sauces:

• Avoid sweet and sticky sauces made with sugar. Instead, opt for keto-friendly alternatives like sugar-free BBQ sauce or keto brown sugar.
• Create an Asian-inspired keto sauce by combining ingredients like unseasoned rice vinegar, soy sauce or coconut aminos, keto brown sugar replacement, ground ginger, garlic chilli sauce, and pure sesame oil.
• For a spicy kick, try a keto sweet chilli sauce or an Asian zing sauce made with garlic, ginger, spicy ketchup, and coconut aminos or Sriracha.
• If you're making a sticky sauce, cook it until it reaches a caramel-like or syrup-like consistency.
• When coating the wings, toss them in warm sauce for even distribution.
• For crispy wings, serve the sauce on the side or baste it onto each wing individually.

Remember, the key to keto-friendly chicken wings is to minimise the use of sugars and starches while maximising flavour and crispiness through spice blends and preparation techniques.

Crispy chicken wings without flour or breading

Chicken wings are a tasty treat, and they can be made crispy without the use of flour or breading. Here's a detailed guide on how to make them, along with some tips and tricks for the perfect keto-friendly wings!

Ingredients:

• Chicken Wings (fresh or frozen)
• Baking Powder
• Salt (optional)
• Pepper (optional)
• Other seasonings of your choice (optional)

Method:

• Preparation: Start by patting the chicken wings dry with paper towels. Removing the moisture is crucial for achieving that crispy texture. If your wings are whole, separate the flats from the drumettes, and you can discard the wing tips or save them for making broth.
• Seasoning: Place the wings in a large bowl and sprinkle them with salt and pepper. Remember, a little goes a long way! You can also add other seasonings of your choice, such as garlic powder, onion powder, paprika, or cayenne pepper, to give them an extra kick.
• Coating: This is the secret step to crispy wings without flour or breading. Lightly coat the wings with baking powder. It might seem unusual, but baking powder helps to dry out the skin and make it extra crispy. Make sure to use aluminum-free baking powder to avoid any bitter taste.
• Cooking: You have two great options for cooking: baking or air frying. For baking, preheat your oven to 250°F (121°C). Line a large baking sheet with foil and place a cooling wire rack on top. Spray the rack with cooking oil if it's not non-stick. Place the wings in a single layer, making sure they don't touch. Bake for 30 minutes in the lower section of the oven, then raise the temperature to 425°F (218°C) and bake for about 50 minutes or until they reach your desired crispiness. For air frying, set your air fryer to 400°F (204°C) and preheat. Place the wings in the air fryer basket in a single layer without overlapping. Cook for about 20 minutes, flipping halfway through, and then cook for an additional 5 minutes or until they're crispy enough for you.
• Sauce: If you want to add sauce to your wings, it's best to do so after cooking. Choose a keto-friendly sauce, such as a sugar-free BBQ sauce or a low-carb sweet chili sauce. Toss the wings in the sauce and serve immediately to maintain crispiness.

Tips and Tricks:

• If using frozen wings, ensure they are fully defrosted before cooking.
• If you're using fresh wings, you may want to add a pinch of salt to the seasoning, as frozen wings usually have salt added from the soaking solution.
• You can add dry seasonings along with the baking powder for extra flavor.
• For saucy wings, try recipes like Chinese Orange Chicken Wings or Sriracha Buffalo Wings.
• If you're baking the wings, you can use a simple trick to add sauce without making them soggy. Place the wings in a container with a lid, drizzle a small amount of sauce, cover, and shake until the wings are evenly coated.
• Always allow the wings to cool down slightly before serving.

Keto-friendly substitutes for sugar and cornstarch

Chicken wings can be keto-friendly, but it depends on how they are prepared. For example, breaded chicken wings are likely to be higher in carbs.

When eating out, it can be hard to know exactly what is in your food. Chinese restaurant chicken wings are likely to be coated in potato or corn starch to make them crispy, and marinaded in ginger, soy sauce, garlic, and sugar.

If you are eating keto, there are some great substitutes for sugar and corn starch that you can use when cooking at home.

Keto-Friendly Sugar Substitutes

• Keto brown sugar replacement
• Sugar-free BBQ sauce

Keto-Friendly Cornstarch Substitutes

• Glucomannan powder
• Almond flour
• Chia seeds
• Flaxseed
• Cauliflower
• Xanthan gum
• Guar gum
• Konjac powder or flour
• Coconut cream
• Psyllium husk

These substitutes can be used to create delicious, crispy, keto-friendly chicken wings without the carbs.

Chicken wing preparation methods

Chicken wings are a versatile dish that can be prepared in a variety of ways. Here are some common methods:

Baking

Baking is a popular option for preparing chicken wings, as it yields crispy skin without the mess and hassle of deep-frying. To bake chicken wings, preheat your oven to 425°F. Line a baking sheet with aluminium foil and place a wire rack on top, spraying it with non-stick spray. Dry the wings thoroughly with paper towels, as this is essential for achieving a crispy texture.

For baked wings with a seasoned coating, toss the wings in a dry spice rub. Combine salt, pepper, garlic powder, paprika, and baking powder, and sprinkle this mixture over the wings, tossing to coat evenly. Arrange the wings, skin side up, in a single layer on the prepared wire rack. Bake for 20-minute intervals, turning the wings each time, until they are crispy and browned. The total cook time will depend on the size of the wings but may take up to an hour.

Air Frying

Air frying is another option for achieving crispy chicken wings without the need for deep-frying. To air fry your wings, toss them in a spice mixture that includes baking powder, salt, pepper, smoked paprika, garlic powder, and onion powder. Preheat your air fryer to 425°F. Add the wings to the air fryer basket, being careful not to crowd them. Cook in batches if necessary. Cook for 20-25 minutes, or until the wings are crispy and cooked through.

Grilling

Grilling is a great option for chicken wings, especially during the summer months. To grill your wings, preheat your grill to medium-high heat. You can choose to marinate your wings beforehand or simply toss them in a dry spice rub. Place the wings on the grill, being careful not to let them fall through the grates. Grill for about 20 minutes, flipping them occasionally, until they are cooked through and lightly charred.

Frying

For a classic fried chicken wing, heat a few inches of oil in a deep pot to 350°F. Set up a dredging station with a shallow bowl of flour, a shallow bowl of beaten eggs, and a shallow bowl of breadcrumbs or panko. Dredge each wing in flour, shaking off any excess, then dip it in the egg, and finally coat it in the breadcrumbs. Carefully lower the wings into the hot oil and fry in batches for about 10 minutes, or until golden brown and cooked through. Drain on a wire rack and serve immediately.

Tips for Preparation

When preparing chicken wings, it's important to start with fresh, high-quality wings. You can choose to trim and cut the wings yourself, or purchase pre-cut wings. If you're baking or air-frying, be sure to dry the wings thoroughly before adding any seasonings or coatings. This will help ensure a crispy texture. Additionally, don't overcrowd your baking sheet or air fryer, as this can lead to uneven cooking. Finally, for added flavour, serve your wings with a variety of dipping sauces, such as buffalo sauce, ranch dressing, or BBQ sauce.

Frequently asked questions