Chicken Wings Recipe

Chicken Wings
Donna Griffith


  • 24  chicken wings
  • 3/4 cups  spelt, kamut, or other whole-grain flour
  • 2 tablespoons  paprika
  • 1 teaspoon  garlic powder
  •   Sea salt and freshly ground black pepper, to taste
  • 1/4 cup  olive oil
  •  Pinch of  red pepper flakes
  • bay leaf
  • lemons, halved
  • 10  cloves garlic, roasted
  • 1/4 cup  oregano, chopped
  • 1/4 cup  light beer
  • 2 cups  low-sodium chicken broth

Chicken wings almost always spell party time, especially when must-see sporting events hit the big screen. Make this version of spicy wings — high in flavor but low in fat. Delicious, too!

Click here to see A Healthy Super Bowl Menu.


Rinse the chicken wings in cold water and pat dry with paper towels. Place the flour in a shallow platter and mix in the paprika and garlic powder. Season with salt and pepper, to taste. Mix well.

Dredge the wings in the flour — roll the wings around in the flour to coat every bit of them. (You can also place the flour and spices in a large sealable plastic bag and shake to coat.)

Heat the oil in a skillet and brown the chicken wings on all sides. Remove the chicken from the pan and set aside on a platter. Add the pepper flakes, bay leaf, lemons, garlic, oregano, beer, and chicken broth to the pan.

Cook for 2 minutes to evaporate the alcohol. Return the chicken wings to the pan. If braising the chicken, preheat the oven to 375 degrees. Transfer to the oven and cook for 20 minutes. Otherwise, cover the pan and simmer for 15 minutes. Remove from heat and serve.


Calories per serving:

856 calories

Dietary restrictions:

High Fiber, Low Carb Sugar Conscious, Dairy Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, No Sugar Added

Daily value:



  • Fat 54g 84%
  • Carbs 35g 12%
  • Saturated 14g 71%
  • Fiber 7g 28%
  • Trans 0g
  • Sugars 4g
  • Monounsaturated 29g
  • Polyunsaturated 11g
  • Protein 60g 121%
  • Cholesterol 326mg 109%
  • Sodium 292mg 12%
  • Calcium 125mg 13%
  • Magnesium 113mg 28%
  • Potassium 981mg 28%
  • Iron 5mg 30%
  • Zinc 5mg 34%
  • Phosphorus 565mg 81%
  • Vitamin A 116µg 13%
  • Vitamin C 18mg 30%
  • Thiamin (B1) 0mg 22%
  • Riboflavin (B2) 0mg 27%
  • Niacin (B3) 21mg 106%
  • Vitamin B6 2mg 94%
  • Folic Acid (B9) 49µg 12%
  • Vitamin B12 1µg 14%
  • Vitamin D 0µg 0%
  • Vitamin E 6mg 28%
  • Vitamin K 42µg 52%
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