Sunday, January 3, 2016

Ellie Krieger's Broiled Buffalo Wings

My husband and I have been off work since December 18th.  Same with the kids. We've pretty much spent our Christmas break in pajamas binge watching Netflix and eating. Scratch that. Eating is an understatement. Let's keep it real. I'll just go ahead and say we've spent our break in pajamas binging...period. Back to back episodes meets queso and ice cream sundaes. It's been heaven!

Unfortunately this period of overindulgence has come to an end. School is back in session tomorrow and that means my husband and I are both back to work.  So this morning I had to get dressed in actual clothes, for like the first time in 6 days, and go to the grocery. I knew better than to even attempt wearing my jeans. Nobody needs that pain in their life! So, I much too happily reached for my stretchy yoga pants. Feeling rather confident I slid one leg in, and then another, and grew perplexed as I pulled them over my hips. Did I have the right pants? Were these my teenage daughter's yoga pants?  A quick glance revealed that I did indeed have my beloved "used-to-be-as-comfy-as-pajamas yoga pants" but they were now a little more snug than I'd like. This can only mean one thing.

You guessed it! Someone, probably one of those elves, shrunk my pants! Can you believe that? Goodness gracious. I knew those elves spelled trouble! Next year those elves are getting locked out of my laundry room, but for now I guess I'll have to be more careful of what I eat and actually get up off the couch and do some exercising.

In the meantime I have real cravings to satisfy!  Real cravings for things like these delicious chicken wings, which I'm totally able to enjoy because Ellie Krieger has found a way for them to be calorie-friendly, and also delicious!

This wings are first boiled, which cooks them through, and also makes them quite tender. Next, the wings are broiled on each side until slightly browned and crispy.  Then, the wings are coated with buffalo sauce made from three simple ingredients (hot sauce, chicken broth, and lemon juice) and returned to the oven to broil and become all glazed and delicious. Since the wings are neither breaded or fried, and the buffalo sauce contains no butter, these are as healthy as chicken wings can be. A handful of them, along with some carrots, celery, and dressing of your choice is really the perfect amount to satisfy any craving. We really loved them and found ourselves fighting over the last few.

Broiled Buffalo Wings
Recipe via
Serves 4

2 pounds chicken wings, split at the joint
1/4 cup cayenne pepper sauce, preferably Frank's Red Hot
1 tablespoon fresh lemon juice
3 tablespoons low-sodium chicken broth
3 large ribs celery, cut into sticks
2 large carrots, cut into sticks
Ranch, Blue Cheese, and/or Hot Sauce for dipping

Preheat Broiler.

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.

Serving size: 4 to 5 pieces, 2 tablespoons dip, and 4 to 5 celery and/or carrot 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

Theme: It's In Your Hands!


  1. Love your post. I, too, have been on break for the last 2 weeks and I return to work tomorrow. I can totally identify with you. At least you had those yummy wings.

  2. I feel you!!! I have been a slug for what seems days now (laugh). Tomorrow I am back at work too :-( Broiling chicken wings is so much better than frying. These look rally good.

    Happy New Year!

  3. Happy new year Kim! And yeah, am back to the grind too. Bet I should make a bucket of these delicious broiled buffalo wings to chase Monday blues away! :D

  4. I think those elves visited my house too. ;-) These wings definitely look finger licken' good and like a great way to feel indulged while still being healthy.

  5. Love your story of the elves making trouble and you making these delicious and somewhat healthy wings. Have a happy healthy new year!


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