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These mouthwatering chicken wings use only the flats (also called wingettes)—the flat, two-bone portion of the wing, not the drumstick-shaped pieces. They’re simmered in seasoned water until tender and juicy, then coated in a delicious sweet-and-savory garlic-paprika glaze. Want a slightly crispy finish? Try the optional broiler method—no deep-frying or breading required!

Preparation Time: 10 minutes
Cooking Time: Approximately 40–50 minutes

Ingredients:

• • 2½–3 pounds chicken wing flats (the flat, two-bone section of the wing; no drumettes)
  • 2 cups water, plus an additional ½–1 cup as needed
  • 4 cloves fresh garlic, minced
  • 1 tablespoon smoked paprika
  • 1 teaspoon chili powder
  • ½ teaspoon ground black pepper
  • ¼ cup soy sauce
  • 1 tablespoon Dijon mustard
  • 1 tablespoon ketchup
  • 1 tablespoon raw honey
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon freshly grated ginger (optional)
  • 2 tablespoons fresh chives or green onions, chopped

Method:

Step 1 — Bring the Water to a Boil

1. 1. Pour approximately 2 cups of water into a large, deep skillet or wide pot. Use enough water to reach approximately halfway up the chicken once it is added.
   2. Turn the heat to medium-high and bring the water to a full boil (approximately 212°F at sea level).
   3. Carefully place the raw chicken wing flats into the boiling water, arranging them in a single layer when possible.
   4. Allow the water to return to a gentle boil, then reduce the heat to medium-low to maintain a gentle simmer (approximately 185–205°F).
   5. Cover the skillet and simmer for 5 minutes on the first side.
   6. After 5 minutes, remove the lid and flip each chicken wing flat using kitchen tongs.
   7. Proceed to Step 2 to add the seasonings and continue cooking the second side.

Why This Works: Starting with boiling water begins cooking the chicken immediately, while reducing the heat to a gentle simmer promotes even cooking and tenderness. As the wings simmer, some fat renders into the water, and natural proteins may rise to the surface as foam. Skimming off the visible fat and foam can help create a cleaner cooking liquid and reduce some of the fat retained in the finished sauce. Unlike deep-frying, this method requires no added cooking oil. The result is tender, juicy chicken with delicious flavor!

Flipping the chicken after the first 5 minutes ensures that both sides receive direct exposure to the hot cooking liquid.

Important: The chicken is not fully cooked after these first 5 minutes. It will continue cooking throughout the remaining steps.

Step 2 — Add the Seasonings and Continue Simmering

With the chicken wing flats now flipped to their second side, add the following ingredients directly to the cooking liquid:

• • 1 tablespoon smoked paprika
  • 1 teaspoon chili powder
  • ½ teaspoon ground black pepper
  • 4 cloves freshly minced garlic
  • 1 teaspoon freshly grated ginger (optional)

Stir gently to distribute the seasonings throughout the water.

1. 1. Cover the skillet and simmer for 5 minutes on the second side.
   2. Remove the lid and flip each flat again.
   3. Cover and simmer for another 5 minutes.

Cooking Timeline So Far:

• • First side: 5 minutes in simmering water.
  • Flip and add seasonings.
  • Second side: 5 minutes in seasoned water.
  • Flip again.
  • First side: Another 5 minutes in seasoned water.

Total covered simmering time so far: 15 minutes.

This process helps both sides absorb the flavors of the garlic, smoked paprika, chili powder, and other seasonings.

Step 3 — Add Soy Sauce and Reduce the Liquid

Pour in ¼ cup reduced-sodium soy sauce.

Stir gently and turn the flats to coat each piece.

Remove the lid and continue simmering over medium heat for approximately 8–15 minutes, allowing the cooking liquid to reduce.

Flip the chicken every 3–5 minutes during this process to help coat both sides evenly.

As the water evaporates, the sauce becomes more concentrated, developing a rich reddish-brown color.

Important: Do not allow the liquid to evaporate completely. Keep a small amount in the skillet so the garlic and spices do not burn.

Step 4 — Add More Water and Continue Tenderizing

Pour another ½ cup of water into the skillet, stirring gently to loosen the concentrated seasonings from the bottom.

Cover and continue simmering over medium-low heat for approximately 5–10 minutes.

For even cooking:

1. 1. Simmer covered for 5 minutes.
   2. Remove the lid and flip each chicken wing flat.
   3. If additional cooking is needed, cover and simmer for another 5 minutes.

Add up to another ½ cup of water if needed to prevent the skillet from drying out.

The flats should become tender and juicy as they continue cooking in the seasoned liquid.

Use a meat thermometer to confirm that the thickest part of the chicken reaches an internal temperature of at least 165°F (74°C), without touching the bone.

For additional tenderness, the flats can be cooked slightly longer, provided they remain moist.

Food Safety Tip: Cooking times are approximate. Always use the internal temperature, rather than cooking time alone, to determine when the chicken is fully cooked.

Step 5 — Prepare the Sweet-and-Savory Glaze

While the chicken finishes simmering, combine the following ingredients in a small bowl:

• • 1 tablespoon Dijon mustard
  • 1 tablespoon ketchup
  • 1 tablespoon honey
  • 1 tablespoon fresh lemon juice

Stir until smooth.

The Dijon mustard provides savory depth, the honey adds a touch of sweetness, and the fresh lemon juice creates a pleasant tanginess that balances the flavors.

Step 6 — Glaze the Chicken Wing Flats

Once the flats are fully cooked, pour the prepared glaze into the skillet.

Gently turn each flat until evenly coated.

Cook uncovered over medium-low heat for approximately 3–6 minutes, flipping the flats halfway through to ensure both sides are coated.

The sauce should gradually thicken and cling to the chicken, developing a rich, glossy appearance.

If the sauce becomes too thick, add 1–2 tablespoons of water and stir gently.

Remove from heat and garnish with freshly chopped chives or green onions.

Your chicken wing flats are now completely cooked and ready to enjoy!

Optional Step 7 — Want a Crispier Texture?

If you enjoy chicken wing flats with a slightly crispy, caramelized exterior, this optional finishing technique adds texture without deep-frying.

Remember: The chicken is already fully cooked using the water-braising method. The broiler is only used to create a slightly crispier exterior.

1. 1. Preheat your oven’s broiler.
   2. Arrange the fully cooked chicken wing flats evenly on a broiler-safe metal baking pan, leaving a little space between each piece.
   3. Position the pan approximately 6–8 inches below the broiler.
   4. Broil for approximately 2–3 minutes on the first side, watching carefully.
   5. Flip the flats and broil for another 1–3 minutes on the second side, until the exterior is lightly crisped and caramelized.
   6. Remove from the oven and serve immediately.

Cooking Tip: Because the glaze contains honey, it can brown quickly under intense heat. Begin checking after the first minute to prevent burning.

This step is completely optional. The chicken wing flats are delicious straight from the skillet.

Approximate Nutritional Analysis Per Serving

Because chicken wing flats vary in size, the following nutritional values are broad estimates based on bone-in, skin-on flats with a proportionate amount of the prepared glaze.

Suggested Serving for Women — 5–6 Chicken Wing Flats

Approximately 350–500 calories (28–40 grams of protein, 7–11 grams of carbohydrates, 23–34 grams of fat, approximately 1 gram of fiber).

Suggested Serving for Men — 5–8 Chicken Wing Flats

Approximately 350–650 calories (28–52 grams of protein, 7–14 grams of carbohydrates, 23–45 grams of fat, approximately 1 gram of fiber).

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Robert Ferguson is a California- and Florida-based single father of two daughters, clinical nutritionist, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, and Chief Nutrition Officer for iCoura Health. He also serves on the Presidential Task Force on Obesity for the National Medical Association and the Health and Product Advisory Board for Zinzino, Inc.

You can reach Robert via email at robert@dietfreelife.com.

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