Mexican chicken wings with pico de gallo & avocado dipping sauce

Sprout Cooking School and Health Studio

Posted: Mar 16 2023

Serves: 4

Prep Time: 15 minutes
Cook Time: 45 minutes


  • 1kg chicken wingettes
  • 1 tablespoon baking powder
  • pinch of salt
  • ½ red onion, finely diced
  • juice of 1 lime
  • 4 tomatoes, seeds removed, finely diced
  • ½ bunch of coriander, finely chopped
  • 1 avocado
  • ⅓ cup reduced-fat Greek yoghurt
  • ½ cup diced chipotle chillies in adobo
  • 3 tablespoons honey
  • 2 tablespoons apple cider vinegar
  • 2 teaspoons smoked paprika
  • 2 teaspoons garlic powder


  1. Preheat the oven to 200°C (fan-forced). Place the chicken wingettes, baking powder and a good pinch of salt in a large bowl. Toss until chicken is well coated, then arrange on a lined baking tray. Bake for 45 minutes or until wings are light golden brown and crispy.Meanwhile, for the pico de gallo combine red onion, half the lime juice and a pinch of salt in a medium bowl. Set aside for five minutes to marinate, before stirring through tomato and coriander.
  2. Mash avocado with a fork in a small bowl. Stir through Greek yoghurt and remaining half the lime juice.
  3. To make the sauce for the chicken wings, combine chipotle chillies, honey, vinegar, smoked paprika and garlic powder in a small saucepan over medium. Cook, stirring occasionally, for 3-4 minutes or until slightly thickened and reduced. Once chicken wings are cooked, pour sauce over chicken and toss until well coated.
  4. Serve chicken wings with pico de gallo on the side and avocado sauce for dipping.

Cooking Tip: Make the most of vibrant Summer produce and try adding cucumber, capsicum or corn to your salsa. These vegetables are guaranteed to add both crunch and colour!

Nutrition Tip: Baking powder is the secret ingredient in this recipe, drawing moisture to the surface of the skin and allowing it to evaporate. This means we get to enjoy the crispness of fried chicken without the added fat.

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Posted: Mar 16 2023


The information contained here is of a general nature and does not take into account your personal medical situation. The information is not a substitute for independent professional medical advice and is not intended to diagnose, treat, cure or prevent any disease or used for therapeutic purposes. Should you require specific medical information, please seek advice from your healthcare practitioner. Health Partners does not accept any liability for any injury, loss or damage incurred by use of or reliance on the information provided. While we have prepared the information carefully, we can’t guarantee that it is accurate, complete or up-to-date. And while we may mention goods or services provided by others, we aren’t specifically endorsing them and can’t accept responsibility for them.

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