Low Fiber Beet & Ginger Buffalo Wings

Total time1 hr 10 min

Prep time20 min

Cook time50 min

4.9

(20)

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Ingredients

4 servings

For the wings

2 lb chicken wings, split into flats and drumettes, tips removed
1 tbsp coconut oil, melted
Ingredient note
Low residue diets limit high-fiber foods. Coconut oil is pure fat with no fiber, so it leaves virtually no residue. If you prefer to always avoid coconut oil, please tap it and change its rating to Red.
1 tsp salt
½ tsp ground turmeric
¼ tsp ground ginger
Ingredient note
Low residue diets limit seeds and whole spices. Only a pinch of ground ginger is used per serving, so it is likely Low Residue. If you prefer to always avoid ground ginger, please tap it and change its rating to Red.

For the beet buffalo sauce

1 medium beet (about 6 oz), roasted, peeled, and roughly chopped
Ingredient note
Low residue diets limit raw and fibrous vegetables. The beet here is cooked until tender, and the recipe uses only about 1/3 cup per serving, so it is likely Low Residue. If you prefer to always avoid beet, please tap it and change its rating to Red.
3 tbsp apple cider vinegar
2 tbsp coconut aminos
Chef's tip
Soy sauce is saltier and less sweet; start with less and adjust.
1 tbsp honey
2 cloves garlic, minced
1 tsp fresh ginger, grated
Ingredient note
Low residue diets limit fibrous roots and whole spices. Only about 1/4 teaspoon of finely grated fresh ginger is used per serving, so it is likely Low Residue. If you prefer to always avoid fresh ginger, please tap it and change its rating to Red.
½ tsp ground turmeric
¼ tsp salt
2 tbsp coconut oil
Ingredient note
Low residue diets limit high-fiber foods. Coconut oil is pure fat with no fiber, so it leaves virtually no residue. If you prefer to always avoid coconut oil, please tap it and change its rating to Red.

For serving

2 tbsp fresh parsley, roughly chopped (optional)
Ingredient note
Low residue diets limit leafy greens and raw herbs. The parsley here is used only as a seasoning (about 1 1/2 teaspoons per serving), so it is likely Low Residue. If you prefer to always avoid fresh parsley, please tap it and change its rating to Red.
celery sticks, for serving (optional)
Can be omitted
celery sticks

Instructions

1
Preheat the oven to 425°F (220°C). Set a wire rack inside a rimmed baking sheet and lightly grease the rack with coconut oil.
2
Pat the chicken wings thoroughly dry with paper towels. In a large mixing bowl, toss the wings with 1 tbsp melted coconut oil, 1 tsp salt, 1/2 tsp turmeric, and 1/4 tsp ground ginger until evenly coated. Arrange in a single layer on the prepared rack, leaving space between each piece.

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