Healthy Chicken Wing Recipes by Chef Josh Giro & Kim Deorsey
Ranch Dressing - PALEO
Preparation: 5 minutes ? Cook Time: 2 minutes ? Servings: 1.5 cups
INGREDIENTS
• One large egg
• 1 cup avocado oil (may substitute walnut oil, if preferred)
• 2 tbsp. apple cider vinegar
• ¼ tsp. dry mustard powder
• ½ tsp. onion powder
• 1 tsp. garlic powder
• ½ tsp. salt
• ¼ tsp. black pepper
• 1 tbsp. almond milk (may substitute coconut milk, if preferred)
• 1 tsp. fresh dill, minced
REQUIRED TOOLS
• Immersion blender or "stick" blender
• Wide-mouth jar - We recommend a pint mason jar, but any tall, wide-mouth jar or container will do (just needs to be big enough to fit immersion blender)
INSTRUCTIONS
1. Crack the egg into a wide-mouth mason jar.
2. Add the vinegar and dry spices.
3. Pour the oil into the jar and let it sit for a few seconds (you want the yolk to sink to the bottom).
4. Insert immersion blender into the jar so that it is touching the bottom of the jar, then blend for 20 - 30 seconds (holding it still). You will start to see the dressing form around the blender and move up the sides of the jar. Slowly start moving the blender to the top and mix it around until all of the oil is blended in.
5. Add the almond milk and dill and blend until mixed completely (if the mixture is too thick, add a little more almond milk until you reach the desired consistency).
6. You may serve immediately, but if you have time, allow the mixture to thicken and the flavors to meld in the refrigerator for a few hours. The dressing may be stored in the refrigerator for up to two weeks (if it lasts that long!).
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PALEO Buffalo Wings
The wings need to marinate in the wing sauce (recipe below) for at least two hours (the longer, the better), so give yourself enough time to allow this to happen. Be sure to read the directions carefully, as there are some details that need to be followed in order to get to the perfect buffalo wing. In the end, it will be worth it, and all of your friends will think you are amazing for feeding them delicious "bar food" that is healthy.
Preparation: 10 minutes ? Cook Time: 60 - 65 minutes ? Servings: 5 - 7
INGREDIENTS
• 3 - 4 lbs. buffalo-style chicken wings
• ¾ cup of cayenne pepper sauce
• ¼ cup coconut oil
• ½ tsp. garlic powder
• ½ tsp. salt
• Dash of pepper
• 1 tbsp. of organic apple cider vinegar
• 1 tbsp. arrowroot powder
• Dash of hot sauce (optional)
INSTRUCTIONS
1. Melt the coconut oil (just enough to liquefy; don't let it get too hot) and combine in a medium bowl with all other ingredients.
2. Use an immersion blender to mix the ingredients until they thicken (can also use a regular blender). Take 3 tablespoons of sauce and set aside...you will use this later to pour over the cooked wings.
3. Place uncooked wings in a large bowl, pour wing sauce over them and mix thoroughly, ensuring that the wings are fully covered with wing sauce. You can cook immediately if you prefer...we like to place them in the refrigerator for 2 - 4 hours (letting the apple cider vinegar sink in).
4. When you are ready to cook, heat the oven to 400 degrees and line a large baking sheet with parchment paper.
5. Place wings on parchment paper, trying to make sure that they aren't touching. Additional note: you don't want too much sauce on the baking sheet, as it will keep the wings from becoming crispy. Each wing should be covered, just not swimming in sauce.
6. Cook for 60 - 65 minutes until the wings are crispy/dark.
7. When the wings are done, place them in a large bowl and toss with the reserved wing sauce.
8. Serve hot with a side of celery and carrots.
ADDITIONAL NOTES
• As always, be sure to use organic, all-natural, free-range, antibiotic/hormone-free chicken.
• We like to marinate the wings for at least two hours, but you can leave them overnight if you prefer.
• You can use other hot sauces or cayenne pepper sauces; just make sure they don't contain soybean or vegetable oils and other additives. Stick with those that contain basic ingredients, and the wings will come out good and be healthier for you.
• Resist the urge to serve with store-bought blue cheese or ranch dressing, as those pre-made dressings contain some ingredients that are not as healthy for you. These wings are great on their own (we promise) or you can try out our Paleo Ranch recipe.
• If you don't have arrowroot powder on hand, you can use tapioca starch. It still turns out good without either (adding it will thicken the sauce and ensure crispness).
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Teriyaki Wings
These Asian-inspired wings are sticky with sweet and spicy flavor. Warning: You may need wet wipes for these ooey-gooey chicken treats!
INGREDIENTS
• 2 lbs. chicken wings and drumsticks
• 1 cup teriyaki marinade
• 1 tbsp. red chili pepper flakes
• 2 tsp. Sriracha sauce
• ½ tbsp. sesame seeds
• 1 tbsp. cilantro, chopped
INSTRUCTIONS
1. Rinse the chicken and pat dry, then trim off visible fat.
2. Place chicken in a large pot. Fill the pot with cold water until the chicken is covered by two inches.
3. Bring water to a boil and boil for 10 minutes.
4. While the chicken is boiling, put the remaining ingredients into a large Ziploc® bag.
5. Set broiler to high with the rack about 6 inches from the burner.
6. Once chicken is done, remove from water and add to Ziploc® bag.
7. Shake until all wings are fully covered with marinade.
8. Place chicken on a baking sheet and broil for 6 minutes on each side until skin starts to crisp.
9. Enjoy!
Nutrition Facts
Serving Size: 4 - 5 Wings
Amount per serving:
Calories: 277
Total Fat: 10g
Total Carbs: 1g
Protein: 43g
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Honey Dijon Wings
Who doesn't love a little honey mustard? It's especially great on chicken wings! These are surprisingly moist and full of flavor. Use Dijon, stone ground or course-grain mustard for some added depth of flavor.
INSTRUCTIONS
• 2 lbs. chicken wings and drumsticks
• 4 tbsp. Dijon mustard
• 2 tbsp. honey
• 1 tbsp. lemon juice
INSTRUCTIONS
1. Rinse and pat dry chicken, then trim off visible fat.
2. Place chicken in a large pot. Fill pot with cold water until chicken is covered by two inches.
3. Bring water to a boil and boil for 10 minutes.
4. While chicken is boiling, put remaining ingredients in a large Ziploc® bag.
5. Set broiler to high with the rack about 6 inches from the burner.
6. Once chicken is done, remove from water and add to Ziploc® bag.
7. Shake until all wings are fully covered with marinade.
8. Place chicken on a baking sheet and broil for 6 minutes on each side until skin starts to crisp.
9. Enjoy!
Nutrition Facts
Serving Size: 4 - 5 Wings
Amount per serving:
Calories: 305
Total Fat: 10g
Total Carbs: 19g
Protein: 45g