Thursday, May 22, 2014

Chicken Wings

In my past life, wings and beer were a weekend routine. We have this place in Jacksonville called Gators Dockside. You could get some of the best wings in town and a pitcher of really crappy beer that was only like $5. I would hit that place up all the time, especially during football season. I still love a good sports bar. The energy there is always upbeat! However, I don't typically order wings for myself anymore, because I am painstakingly aware of the processed sugar content in wing sauce. Well, fortunately for me (and subsequently now for you too), I've been able to come up with a couple of wing sauce recipes that are paleo approved! Frank's buffalo wing sauce contains zero grams of sugar, making it the perfect pairing with any chicken wing. Teriyaki wings used to be my go-to flavor in college, so a substitute recipe had to be created. I'm also a big fan of honey mustard, and garlic parmesan. So pick your favorites, or make them all, but these wings are sure to be a hit during your next gathering.

____(insert flavor here)_____ Chicken Wings

Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Serves: 2-3

Special Tools:
Kitchen scissors or a wicked sharp knife
Foil lined baking tray
Large bowl
Sauce brush


For the chicken:
1 pound of chicken wings and/or drumettes, separated and wing tips removed (this is where you might need the scissors)
1 tbsp of coconut oil, melted
1 tsp of course sea salt
1/2 tsp of cracked black pepper
1/2 tsp of garlic powder
1/2 tsp of onion powder
1/4 tsp of cayenne pepper

Buffalo sauce:
2 tbsp of grass-fed butter, melted
1/4 cup of Frank's buffalo sauce

Sweet and spicy sauce:
2 tbsp of grass-fed butter, melted
1/4 cup of Frank's buffalo sauce
1 1/2 tbsp of honey
1/4 tsp of cayenne pepper

Teriyaki sauce:
1 tbsp of grass-fed butter, melted
2 tbsp of coconut aminos
2 tbsp of blackstrap molasses
1/2 tbsp of rice vinegar
1/2 tsp of fish sauce
1/2 tsp of toasted sesame oil
2 garlic cloves, minced
1 tsp of freshly grated ginger

Honey mustard sauce:
2 tbsp of dijon mustard
2 tbsp of honey
1/2 tbsp of worcestershire sauce

Garlic parmesan sauce (this one is not strict paleo):
3 tbsp of ghee or grass-fed butter
1 tsp of tapioca starch (combine first with ghee before adding the rest of the ingredients)
2 tbsp of garlic cloves, minced
1 tbsp of dried parsley flakes
1 tbsp of grated parmesan

1. Preheat the oven to 375.
2. Prepare the wings by using kitchen scissors or a wicked sharp knife to separate the drum from the wing and the wing tip from the wing. You can discard the wing tips. If you already bought them separated, then you can skip this step. 
3. Toss the wings and drumettes into a large bowl with the coconut oil and seasonings, coat well, and lay them out on the foil lined baking tray.
4. Put them in the oven for 10 minutes and then flip them over and cook for another 5 minutes.
5. While the wings are cooking, prepare the sauce you want to use in a bowl.
6. For the remaining 20 minutes, brush the wings every 5 minutes, turning them each time to allow the sauce to cook into the wings.
7. Remove from the oven and enjoy!
Note: If you double the batch of sauce, you can take the wings out and toss them into the bowl with the sauce to make it extra saucy!

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