Low FODMAP BBQ Baked Chicken Wings (Gluten Free and Dairy Free)

Low FODMAP BBQ Chicken Wings

Gluten Free and Dairy Free

Ingredients:

• 2 lbs (900g) Chicken wings, separated into drumettes and flats

• 2 tbsp Olive Oil

• 1 tsp Gourmend Garlic Chive Powder

• 1 tbsp fresh Lemon juice

• 1 tsp Smoked Paprika

• 1/2 tsp Ground Black pepper

• 1/2 tsp Salt

• Optional: 1/4 tsp Cayenne Pepper for a bit of heat BBQ Sauce:

• 15 oz. Tomato puree

• 1/3 cup Brown sugar
  

• 1/4 cup Apple cider vinegar

• 1 tbsp Worcestershire sauce

• 1 tsp Smoked paprika

• 1 tsp Ancho chili powder

• 2 tsp Kosher salt

• 2 tsp Ground Black Pepper

Instructions:

1. Preheat your oven to 400°F (200°C).

2. Line a baking sheet with parchment paper or foil, and place a wire rack on top.

3. In a large bowl, combine olive oil, chive powder, lemon juice, smoked paprika, black pepper, salt, and cayenne pepper (if using).

4. Pat the chicken wings dry with paper towels. Removing excess moisture is key to achieving crispy skin.

5. Add the chicken wings to the bowl and toss them until they are well coated with the seasoning mixture.

6. Arrange the chicken wings in a single layer on the wire rack.

7. Lightly spray the wings with olive oil or cooking spray. This helps to further crisp the skin.

8. Bake in the preheated oven for 40-50 minutes, or until the wings are crispy and cooked through, flipping them halfway through the cooking time to ensure even browning.

9. Take out and enjoy with BBQ sauce!

BBQ Sauce:

1. In a medium saucepan, mix together the tomato puree, brown sugar, apple cider vinegar, Worcestershire sauce, smoked paprika, ancho chili powder, salt, and black pepper until well combined.

2. Place the saucepan over medium heat. Stir constantly as the mixture heats up and begins to simmer gently.

3. Once the sauce reaches a slow boil, reduce the heat to low. Allow the BBQ sauce to simmer for 10-15 minutes, stirring constantly, until it thickens and the flavors meld together.

4. Remove the saucepan from the heat and let the BBQ sauce cool to room temperature. Transfer the cooled BBQ sauce to a mason jar or similar airtight container.

5. Store the BBQ sauce in the refrigerator in an airtight container for up to two weeks.