Korean Chicken Wings

17.3 reintroduced the barbell to the Open and I couldn’t have been more thrilled – the dumbbells were getting brutal!

I made it through my first round of 7 C2B right at the 8 minute mark, and it was really as far as I could have gotten – not sure that I would have been able to get that 95# snatch considering my 1 RM is 75#.

Ending the weekend on a slightly indulgent note, I had the craving for wings. Decided to whip up a healthier rendition of a chicken dish that we served at a restaurant I used to work for. 

If you have the carbs, definitely worth a shot.

3 oz. Protein/<5g Fat/8g Carbs


16 chicken wings

1/2 c gochujang paste

2 T honey

1 T soy sauce

1 T sesame oil

3-4 garlic cloves, minced

Salt and pepper

Scallions and toasted sesame seeds for garnish

Preheat oven to 425 F.

Spray a wire rack with pan spray and place on top of a baking sheet.

Line up chicken wings on rack and season with salt and pepper.

Bake for 25-30 minutes until golden brown.

While the wings are baking, you can prepare the sauce.

Combine gochujang, honey, soy sauce, sesame oil, and garlic.

Brush sauce on wings and continue to bake for 5 more minutes until sauce starts to caramelize and brown.

Remove wings and let cool slightly. Feel free to toss in extra sauce if you’re feeling frisky and have the calories to spare.


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