Chicken Wings Recipe

Jan 26, 2012 @ 4:02 PM
Posted by Tosca Reno, Special Contributor

Nutrition

Cal/Serving: 956
Daily Value: 48%
Servings: 4

High-Fiber, Low-Carb
Dairy-Free, Sugar-Conscious

Fat	63g	97%
Saturated	16g	78%
Trans	1g	0%
Carbs	37g	12%
Fiber	8g	33%
Sugars	4g	0%
Protein	63g	126%
Cholesterol	226mg	75%
Sodium	1010mg	42%
Calcium	170mg	17%
Magnesium	126mg	32%
Potassium	932mg	27%
Iron	8mg	43%
Zinc	6mg	37%
Vitamin A	2269IU	45%
Vitamin C	20mg	33%
Thiamin (B1)	0mg	19%
Riboflavin (B2)	0mg	23%
Niacin (B3)	22mg	110%
Vitamin B6	1mg	69%
Folic Acid (B9)	46µg	11%
Vitamin B12	1µg	18%
Vitamin D	0µg	0%
Vitamin E	5mg	26%
Vitamin K	47µg	59%
Fatty acids, total monounsaturated	29g	0%
Fatty acids, total polyunsaturated	12g	0%

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INGREDIENTS

24 chicken wings
3/4 cup 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
1 bay leaf
2 lemons, halved
10 cloves garlic, roasted
1/4 cup oregano, chopped
1/4 cup light beer
2 cups low-sodium chicken broth

DIRECTIONS

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.