Chicken Wings Recipe


Cal/Serving: 947
Daily Value: 47%
Servings: 4

High-Fiber, Low-Carb
Sugar-Conscious, Dairy-Free, Egg-Free, Milk-Free, Peanut-Free, Tree-Nut-Free, Soy-Free, Fish-Free, Shellfish-Free
Vitamin A2224IU44%
Vitamin C20mg33%
Thiamin (B1)0mg19%
Riboflavin (B2)0mg23%
Niacin (B3)22mg110%
Vitamin B61mg68%
Folic Acid (B9)40µg10%
Vitamin B121µg18%
Vitamin D0µg0%
Vitamin E5mg24%
Vitamin K31µg38%
Fatty acids, total monounsaturated29g0%
Fatty acids, total polyunsaturated12g0%
Have a question about the nutrition data? Let us know.

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Chicken Wings
Donna Griffith

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.



  • 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


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.

Recipe Details

Per Serving

Serving size: 6 wings

Calories: 445

Calories from fat: 89

Total fat: 10 g

Saturated fat: 8 g

Cholesterol: 120 mg

Sodium: 1000 mg

Total carbohydrate: 9 g

Dietary fiber: 3 g

Protein: 30 g

Servings: 4
Total time: 45 minutes
Cuisine: American

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