Here’s a healthier version of a classic appetizer. Traditionally, wings are breaded, deep-fried and then coated with hot sauce. This broiled version saves carbs and calories but is full of that Buffalo-wing flavor. If you like the sauce a little thicker, you can add a little cornstarch or rice flour before brushing it onto the wings.

Serves: 6

Time to Table: 60 minutes

Healing Nutrient Spotlight Good source of vitamin C, niacin, vitamin B6, selenium

Ingredients*

24 organic chicken wings, split and tips discarded
½ cup unsalted butter or ghee
½ cup red pepper sauce such as Frank’s
1 teaspoon cayenne pepper, or to taste
½ tsp. sea salt
¼ tsp. fresh ground pepper

*Use organic ingredients for optimal nutrition.

Preparation

Season chicken wings with salt and pepper at least 8 hours before serving and refrigerate until ready to cook. Preheat broiler. Place wings on a rack over top of a shallow pan or on a broiler pan. Broil for 20 to 30 minutes, turning frequently, or until crisp and cooked through. Meanwhile, melt butter in a small pan over medium low heat. Stir in hot sauce and cayenne pepper to taste. If desired, add 1 tsp. cornstarch or 1 to 2 tsp. rice flour and cook for a few minutes until sauce thickens. Remove wings from oven and dip each wing into sauce, shaking off excess. Place wings back on baking pan, reduce oven temperature to 250°F and bake wings for another 15 minutes to set sauce.

Nutrition 145 calories, 16 g protein, 1 g carbohydrates, 8 g fat, 4 g saturated fat, 2 g monounsaturated fat, 1 g polyunsaturated fat, 55 mg cholesterol, 3.8 mg niacin, .3 mg vitamin B-6, 140 mg potassium, 732 mg sodium, 13 mg selenium, 1 mg zinc

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute. Laura and her husband, Jim LaValle, R.Ph, CCN, ND have developed the powerful and life-changing Metabolic Code Diet – containing step-by-step, easy to follow recommendations for harnessing optimal metabolic energy and turning your body’s chemical make up into a fat-burning furnace. To learn more, click here now.]