Healthy Easy Chicken Wings

At my house we’re watching a lot of football these days: playoffs between pro teams, college bowl games, whatever, our TV always seems to be tuned to football these days. And it seems that snacking is a physiological need once the TV is so tuned. My boys are always looking for a quick snack or a quick dinner that can be easily eaten in front of the tube. But "quickies" are not always healthy and cannot always be last-minute. It takes some planning to come up with healthy meals, and some variety too.

Last week, I took advantage of the lull after the holidays, when the kids went back to school, to get a jumpstart on some Quickies. I made a big batch of sauce with meatballs and Italian sausages (OK not the epitome of a healthy meal, but I used ground turkey and Wild Harvest Italian chicken sausage (tastes like the real thing!), so it’s healthier, it’s got protein, and my family will eat it and be happy). So, with some whole grain sub rolls in the freezer, we have some options for Quickies: Meatball Subs, Sausage & Pepper Subs (peppers & onions can be sautéed in the time it takes to cut the bread and heat the sausages in the microwave, plus, they’re your veggie! add olive oil and paprika to the peppers and onions), and extra sauce for a quick pasta dinner is always great to have on hand. These are also great comfort food to have on chilly nights, if we get any!

My friend Sheila makes chicken wings that fit this category as well. She first introduced me to them at a Book Group at her house. They are the most wonderful chicken wings. My family devours these as a meal! They’re a perfect, very simple Quickie, well worth the advance planning and preparation they require to have an on-hand Quickie.

Sheila’s Sumptuous Chicken Wings

2 lbs. chicken wings (already trimmed "wingettes")
1 bottle Ken’s Teriyaki Marinade

Place wings and marinade in a baggie in the refrigerator overnight.

Early in the morning, before the house gets too hot, preheat oven to 300. Line cookie sheets with foil and spray with cooking spray (this makes clean-up a snap). Spread wings on cookie sheets and bake wings for 1-1½ hours. Turn oven to broil for about 20 minutes to get the wings crispy on the outside.

Turn off oven and transfer wings to crock pot. Keep in crock pot on low until ready to serve. They’ll be falling-off-the-bone tender!

Add a salad or some fresh fruit to your wings and they’re dinner! Or serve them in front of a football game as a healthier option to chips. Go Patriots!


Katie Habib of in home cooking Personal Chef Service (www.inhomecooking.net) prepares high-protein, low-fat meals for you to enjoy in your own home at the end of a long day.

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