Lemon Soy Chicken Wings
These are Chinese-y too, just in a different sort of a way.
8 whole chicken wings
3 cloves garlic
1 tablespoon (6 g) grated ginger root
2 tablespoons (30 ml) lemon juice
3 tablespoons (45 ml) soy sauce
1 tablespoon (15 ml) sugar-free imitation honey
1 tablespoon (1.5 g) Splenda
½ teaspoon chili powder
-If you like your wings cut into “drummettes,” do that first. This keeps being repeated. Put wings in a resealable plastic bag.
-Combine everything else. Reserve some liquid for basting and pour the rest over the wings. Seal the bag, pressing out the air as you go, and turn it a few times to coat. Let wings marinate for at least an hour, and all day won’t hurt a bit.
-Preheat oven to 375°F (190°C, or gas mark 5). While the oven’s heating, drain the marinade off of the wings. Arrange wings in a shallow baking pan and roast for 1 hour, basting two or three times with the reserved marinade and using a clean utensil each time.
Yield: 16 pieces
Each with 5 g protein; 1 g carbohydrate; trace dietary fiber; 1 g usable carb. Carb count does not include polyol in sugar-free honey.
Lemon-Mustard Chicken Wings
10 chicken wings
3 tablespoons (45 ml) brown mustard
2 tablespoons (3 g) Splenda
2 tablespoons (30 ml) lemon juice
½ teaspoon chili paste
¼ teaspoon salt or Vege-Sal
-Preheat your oven to 400°F (200°C, or gas mark 6). Cut wings into drummettes. Arrange the wings in a baking pan.
-Mix together everything else. Brush half of the mixture over the wings and bake for 20 to 25 minutes. Turn the wings, brush with the rest of the mustard mixture using a clean utensil, and bake for another 20 to 25 minutes. Serve.
Yield: 20 pieces
Each with 5 g protein; trace carbohydrate; trace dietary fiber; no usable carb.
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Reference: 1001 Low-Recipes by Dana Carpender
