2 pounds chicken wings, split at the joint
1/4 cup cayenne pepper sauce, preferably Frank’s Red Hot, plus more for serving
1 tablespoon fresh lemon juice
3 tablespoons low-sodium chicken broth
3 large ribs celery, cut into sticks
1 recipe Blue Cheese Dip (recipe follows)
Place the wings in a large pot and fill the pot with water to cover by about 2 inches. Bring to a boil, then continue to boil for 10 minutes. Drain.
Meanwhile, in a small bowl, combine the cayenne pepper sauce, lemon juice, and broth. Reserve.
Transfer the wings to a broiler pan and broil 5 to 6 inches from the flame, until the skin begins to blister and brown, 5 to 6 minutes. Turn the wings over and broil 4 to 5 minutes more.
Transfer the wings to a baking sheet, drizzle with the reserved sauce, and toss well to coat. Place the baking sheet under the broiler for 1 minutes to heat the wings and the sauce together.
Serve with extra hot sauce on the side, celery sticks, and the blue cheese dip.
Makes 4 servings
Serving size: 4 to 5 pieces, 2 tablespoons dip, and 4 to 5 celery sticks
Per serving: Calories 240; Total Fat 12 g (Sat Fat 4 g, Mono Fat 3.6 g, Poly Fat 3 g); Protein 27 g; Carb 4g; Fiber 1 g; Cholesterol 95 mg; Sodium 710 mg
Excellent source of: niacin, phosphorus, protein, selenium, vitamin B6, vitamin C, vitamin K
Good source of: calcium, pantothenic acid, potassium, riboflavin, vitamin A, zinc
Blue Cheese Dip
1/4 cup plain Greek-style nonfat yogurt
2 tablespoons mayonnaise
1 teaspoon white wine vinegar
1/3 cup crumbled blue cheese (1 1/2 ounces)
In a small bowl, stir together the yogurt, mayonnaise, vinegar, and blue cheese. Mash any very large chunks of blue cheese with the back of a spoon to integrate it into the dip.
Make the dip up to 3 days ahead and store in an airtight container in the refrigerator. Allow to come to room temperature before serving.
Makes 4 servings
Serving size: 2 tablespoons
Per serving: Calories 70; Total Fat 6 g (Sat Fat 2.5 g; Mono Fat 1.5g; Poly Fat 1.41g); Protein 4g; Carb 3g; Fiber 0g; Cholesterol 10mg; Sodium 210mg
Copyright 2016 Ellie Krieger. All rights reserved.