Lunch: Sticky Asian BBQ Chicken Wings with Sweet Corn Rice and Red Cabbage Slaw

This recipe includes superfoods such as:

Honey

Health benefits of Sticky Asian BBQ Chicken Wings with Sweet Corn Rice and Red Cabbage Slaw

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

1 3/4 pounds mixed chicken wings and drumsticks
6 squidges of tomato ketchup
3 tablespoons soy sauce
3 tablespoons balsamic vinegar
2 tablespoons Chinese five-spice powder
2 squidges of honey
1 clove garlic
A few sprigs fresh thyme
Salt and pepper
Sunflower oil, for drizzling

Instructions

For the chicken: Preheat the oven to 400 degrees F. Scatter the chicken pieces into a large roasting pan. Put the ketchup, soy sauce, vinegar, five-spice powder and honey in a small bowl. Peel and finely chop the garlic and run your fingers down the length of the thyme sprigs to release the leaves and add them both along with some salt, pepper and a drizzle of oil. Give everything a good stir and pour it over the chicken pieces. Toss everything to evenly coat, then settle the chicken into a single layer and put in the oven to cook until piping hot and cooked through, about 30 minutes. For the slaw: Meanwhile, remove the woody core from the cabbage and then slice the cabbage as finely as you can; put it into a large bowl. Peel and finely slice the red onion; halve, de-seed and finely chop the chile and throw these in along with the honey, raisins and mustard powder, if using. Spoon the yogurt in, squeeze in some lime juice and season to taste with salt and pepper. Mix everything together and set aside. For the corn rice: Meanwhile, put on some water to boil for the rice. Pour the rice into a medium pan with a little salt and pour the boiling water to cover the top of the rice by 3/4-inch, then cover and bring back to a boil. Turn it down as low as it will go and let cook for as long as it says on the package. Baste the chicken with the sauce. Once the rice is ready, drain it and pour it back into the pan. Drain the sweet corn and add it to the rice with salt, pepper and a drizzle of oil. Stir together and then put the lid on to keep warm. Divide the rice among 4 serving plates, arrange the chicken on top and spoon the slaw on the side. Rip the leaves from the coriander or parsley, scatter them over and serve.