Wings Two Ways

WINGS TWO WAYS

FOOD AS MEDICINE

Staying low carb during parties and social gatherings can sometimes feel difficult, but we promise with a little planning and navigating it can be fun! The Standard American Diet (SAD) is predominately made up of carbohydrates and devoid of healthy fats, nourishing proteins and disease fighting non starchy veggies. A diet high in carbohydrates (like the SAD) causes our body to become efficient at burning carbohydrates for fuel but unfortunately inefficient at burning FAT for fuel. A diet higher in fat and lower in carbohydrates can actually cause the body to become more efficient at burning fat. Though it sounds counterintuitive; increasing fat intake can actually help you lose fat. These Wings Two Ways give an option for those who like things saucy and those who like them a little neater…or you can make a half batch of each! Scroll down for a list of our favorite keto-friendly game day recipes sure to please for any party.

CLASSIC BUFFALO WINGS

INGREDIENTS

2 lbs pasture raised chicken wings, patted dry with a paper towel

1 Tbsp arrowroot starch or coconut flour

1 tsp sea salt

1/3 cup ghee, melted

1/2 cup hot sauce (look for minimal ingredients, no binders or fillers)

1 Tbsp apple cider vinegar

1 tsp garlic powder

1/2 tsp sea salt

DIRECTIONS

Preheat the oven to 400. Line a baking sheet with parchment paper and place a wire rack on top (a cooling rack for cookies will do fine here). Place chicken wings in a large bowl and sprinkle with the arrowroot or coconut flour and sea salt. Toss to coat. Arrange on wire rack in a single layer, use another pan if needed. Place in oven and cook for 30 minutes. At 30 minutes, flip wings and continue cooking 10-15 minutes or until chicken is crispy and browned.

In the meantime, prepare the sauce by combining ghee, hot sauce, vinegar, garlic and sea salt in a small saucepan over medium heat. Whisk to combine and remove from heat once ghee is melted. Remove wings from oven, coat in the sauce, then return to the oven for 5 more minutes. Transfer to a plate and serve with veggie crudite and the blue cheese dipping sauce from this recipe!

Makes 6-8 servings

Nutrition per serving: 282 Calories, 22g Fat, 1g Carbs, 20g Protein

DRY RUBBED CHICKEN WINGS

INGREDIENTS

2 lbs pasture raised chicken wings, patted dry with a paper towel

1 Tbsp melted ghee or avocado oil

1 Tbsp chili powder

1 Tbsp smoked paprika

1 tsp ground cumin

1/4 tsp cayenne pepper, more to desired spice level

1 tsp garlic powder

1 tsp onion powder

1 tsp sea salt

1/2 tsp black pepper

DIRECTIONS

Preheat the oven to 400 degrees. Line a baking sheet with parchment paper and place a wire rack on top (a cooling rack for cookies will do fine here). Place wings in a large bowl and rub with the melted ghee or avocado oil to coat. Combine all seasonings. Sprinkle half of the seasoning mixture over the wings and rub to coat. Flip wings and sprinkle remaining seasoning mixture ensuring all pieces are well coated. Arrange on wire rack in a single layer, use another pan if needed. Place in oven and cook for 30 minutes. At 30 minutes, flip wings and continue cooking 10-15 minutes or until chicken is crispy and browned. If desired, broil 1-2 minutes to desired crispiness. Transfer to a plate and serve with veggie crudite and the blue cheese dipping sauce from this recipe!

Makes 6-8 servings

Nutrition per serving: 241 Calories, 16g Fat, 1g Carbs, 20g Protein