Chicken Wings Recipe

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 218g 335%
  • Carbs 138g 46%
  • Saturated 57g 286%
  • Fiber 28g 113%
  • Trans 1g
  • Sugars 15g
  • Monounsaturated 115g
  • Polyunsaturated 43g
  • Protein 242g 483%
  • Cholesterol 1,305mg 435%
  • Sodium 1,167mg 49%
  • Calcium 500mg 50%
  • Magnesium 451mg 113%
  • Potassium 3,924mg 112%
  • Iron 21mg 119%
  • Zinc 20mg 136%
  • Phosphorus 2,260mg 323%
  • Vitamin A 463µg 51%
  • Vitamin C 72mg 120%
  • Thiamin (B1) 1mg 87%
  • Riboflavin (B2) 2mg 107%
  • Niacin (B3) 85mg 425%
  • Vitamin B6 8mg 377%
  • Folic Acid (B9) 195µg 49%
  • Vitamin B12 3µg 57%
  • Vitamin D 1µg 0%
  • Vitamin E 23mg 114%
  • Vitamin K 168µg 210%
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