Gluten-Free Mexican Chipotle Wings with Creamed Corn
Savoring Health: Gluten-Free Chipotle Chicken with Nutritious Creamed Corn
In the quest for healthier eating without sacrificing flavor, gluten-free diets have ascended in popularity. A standout dish that embodies this trend is the Gluten-Free Mexican Chipotle Wings with Creamed Corn. This dish not only tantalizes the taste buds with its rich, smoky flavors but also packs a nutritional punch that aligns with various dietary plans, including the Whole Health Flexi-Plan diet. This comprehensive guide delves into the myriad health benefits of each ingredient, presenting a meal that's as beneficial to your health as it is delightful to your palate.
Understanding the Ingredients
1. Chicken: The Protein Powerhouse
Chicken, particularly the wings, are a fantastic source of high-quality protein, essential for muscle repair and growth. Protein also plays a critical role in maintaining a healthy immune system. Chicken provides vitamins B3 (niacin) and B6, pivotal for energy production and maintaining stable blood sugar levels.
2. Chipotle Peppers: A Metabolic Boost
Chipotle peppers are smoked jalapeños that offer more than just a spicy kick. They contain capsaicin, known to boost metabolism and aid in fat loss. Additionally, chipotles are a good source of antioxidants and vitamins like vitamin C and vitamin A, which support immune function and eye health, respectively.
3. Garlic: Nature's Antibiotic
Garlic, a key ingredient in the marinade, has been used for centuries for its medicinal properties. It's renowned for its cardiovascular benefits, including lowering blood pressure and cholesterol levels. Garlic also possesses strong antibacterial and antiviral properties, making it a great ally in fighting infections. [1]
4. Lime Juice: The Vitamin C Champion
Lime juice adds a zesty freshness to the dish while providing a substantial vitamin C boost. Vitamin C is crucial for immune system function, collagen production for skin health, and absorption of iron from plant-based foods.
5. Honey: A Touch of Sweetness
Raw honey, used sparingly in the marinade, is rich in antioxidants and has antimicrobial properties. It can help soothe sore throats and is a healthier alternative to refined sugar, offering trace amounts of vitamins and minerals.
6. Tomato Paste: Lycopene's Heart Health Benefits
Tomato paste is a concentrated source of lycopene, an antioxidant linked to reduced risk of heart disease and cancer. It also contributes to the dish's rich flavor profile without adding excessive calories.
7. Sweet Corn: Fiber-Filled Goodness
Sweet corn in the creamed corn adds a gentle sweetness and texture contrast. It's a good source of fiber, aiding in digestive health, and provides B vitamins, which are vital for energy.
8. Greek Yogurt (or Coconut Yogurt): Probiotics and Calcium
Using Greek yogurt or coconut yogurt in the creamed corn introduces a creamy texture while offering health benefits. Greek yogurt is rich in probiotics for gut health and calcium for bone health. Coconut yogurt is a dairy-free alternative that supports those with lactose intolerance or dairy sensitivities.
9. Spices and Herbs: Antioxidant Powerhouses
The addition of spices like smoked paprika and fresh herbs such as coriander (cilantro) not only enhances the dish's flavor but also increases its antioxidant content. These components help combat inflammation and support overall health.
Diet Compatibility and Health Benefits
The Gluten-Free Chipotle Chicken with Nutritious Creamed Corn is compatible with various diets, including:
- Gluten-Free Diet: Ideal for individuals with celiac disease or gluten sensitivity.
- Whole Health Flexi-Plan Diet: Its balanced approach to macronutrients aligns with the diet's principles for overall health and well-being.
- Low-Dairy Diet: By opting for coconut yogurt, this dish caters to those minimizing dairy intake.
In summary, The Gluten-Free Chipotle Chicken with Nutritious Creamed Corn is more than just a meal; it's a journey into the world of health-conscious cuisine without compromising on taste. Each ingredient has been carefully selected for its nutritional benefits, making this dish a perfect addition to a balanced, health-focused diet. Whether you're following the Whole Health Flexi-Plan diet or simply seeking a delicious, gluten-free option, this dish promises satisfaction on all fronts.
Kitchen Tools We Love:
Dive into the smoky and spicy flavors of our Gluten-Free Mexican Chipotle Wings paired with Spiced Creamed Corn, a dish that aligns perfectly with the Whole Health Flexi-Plan diet. This recipe offers a balanced mix of protein, healthy fats, and fiber, ensuring a nutritious meal that doesn't skimp on taste. Perfect for those seeking a gluten-free option that's both satisfying and beneficial for overall health.
- 1 3/4 lb chicken wings (skin on)
- 4 chipotle peppers in adobo sauce (gluten-free)
- 1 large red chili (seeded)
- 2 cloves of garlic
- Juice of 2 limes
- 2 tbsp honey (preferably raw)
- 3 tbsp gluten-free tomato paste
- 1/2 cup fresh coriander (cilantro) (plus extra for garnish)
- Sea salt and freshly ground black pepper, to taste
- 12 oz sweet corn kernels (fresh or frozen)
- 4 1/2 Greek yogurt (use coconut yogurt for dairy-free)
- 3 spring onions (chopped)
- 1 handful of fresh coriander (chopped)
- 1-2 jalapeños (seeded and chopped)
- 1 tsp smoked paprika
- Sea salt and freshly ground black pepper, to taste
Marinate the Chicken Wings: In a food processor, combine chipotle peppers, red chili, garlic, lime juice, honey, tomato paste, and coriander. Blend until smooth. Season with salt and pepper. In a large bowl, toss the chicken wings with the marinade until well coated. Cover and refrigerate for at least 4 hours, preferably overnight.
Preheat Oven: Preheat your oven to 400°F (200°C). Line a baking tray with parchment paper.
Bake the Wings: Arrange the marinated chicken wings on the prepared baking tray, ensuring they're not overcrowded. Bake for 45 minutes, or until the wings are golden and crispy.
Prepare the Spiced Creamed Corn: While the wings are baking, blend the sweet corn kernels in a food processor or with a stick blender until coarsely mashed. Transfer to a saucepan over medium heat. Warm through, then remove from heat and stir in Greek yogurt, spring onions, coriander, jalapeños, and smoked paprika. Season with salt and pepper to taste.
Serve: Serve the baked chipotle wings garnished with fresh coriander, alongside the spiced creamed corn.
Servings 4
- Amount Per Serving
- Calories 500kcal
- % Daily Value *
- Total Fat 22g34%
- Saturated Fat 6g30%
- Cholesterol 120mg40%
- Sodium 600mg25%
- Total Carbohydrate 40g14%
- Dietary Fiber 5g20%
- Sugars 15g
- Protein 35g70%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.