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Wings to Fly By

Preparation Time:  10 minutes
Servings: 4

  • 8 chicken wings
  • ¼ cup Worcestershire sauce
  • 1 tsp salt-free garlic herb seasoning
  • 1 whole onion, halved, then sliced
  • 1 tsp sage
  • 1 tsp butter
  • 1 bay leaf
  • 1/8 tsp black pepper
  • 1 tsp seasoning salt
  • ½ cup cider vinegar
  • 1 tsp olive oil
  1. Wash the wings under cool, running water. Drain and set aside.
  2. In a large flat dish, mix together all ingredients except the olive oil. Add the wings to the marinade, cover and refrigerate 30 minutes to 2 hours.
  3. Heat the oil over medium heat in a large skillet. Add the wings and brown on both sides, about 5 minutes on each side. 
  4. Lower the heat to medium low and cook for about 20 minutes or until the meat is tender and falls easily off the bone. 

Exchanges
Mid-fat meat: 3
Fat: ½

Nutritional Information
Serving size: 2 wings

 Calories  243
 Calories from Fat            148
 Total Fat  16 g
 Saturated Fat  5 g
 Cholesterol  66 mg
 Sodium  359 mg 
 Carbohydrate  2 g
 Dietary Fiber  0 g
 Sugars  2 g
 Protein  20 g

 

Reference: At Home with Gladys Knight 

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Health and Wellness Tip

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