Buffalo Wings Two Ways


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SUPERBOWL XLVIII. Looking for the perfect SUPERBOWL SUNDAY appetizer for game day? Look no further. I am posting my Buffalo Chicken Wing recipe by request, which is pretty basic but oh so good! They never make it past the first half.  While I was at it I decided to throw in a vegetarian Buffalo “Wing” recipe for our vegetarian friends or our friends who are counting their calories, although these are pretty yummy, but that could have something to do with the buffalo sauce and blue cheese dressing. You may find yourself guarding the platter to save some for yourself. The “Wings” are really cauliflower dipped in batter then baked on high heat. They are a fun alternative to regular buffalo wings but without the extra fat and calories (or bones). After all it is cauliflower which is loaded with nutrients and naturally low in fat. ‘ Cauliflower heads also contain numerous health benefiting phtyo-nutrients that help prevent prostate, ovarian and cervical cancers’. (Nutrition-and-You.com). Okay, I have to admit that my house is divided for this superbowl game. Now that the Niners are out, I have to root for my home state, and the Seahawks, but my husband is nursing a grudge and going for the Broncos. It’s always fun to be on opposing sides! Even if you’re not a SEAHAWKS or a BRONCOS fan (or a football fan at all) you can check out the adorable Puppy Bowl on the Animal Planet channel, or at the very least, there are always the commercials…

SHOPPING TIPS:  I don’t eat chicken very often but when I do I try to find organic, farm raised chicken. It is a bit more expensive but you are getting less of the bad stuff, like preservatives and additives and more of the healthy nutrients found in animals fed real food. Plus I don’t like to promote the factory farms. I would rather support the Mom and Pop farms whenever possible.  Wouldn’t it be nice if chickens running around outside pecking at bugs on the ground was the norm and not the other way around?  I  found organic free range chicken wings at Whole Foods, although, they weren’t at the counter. I had to ask for them.  Blue Cheese dressing is traditionally served with buffalo wings and I have provided a recipe for homemade, however, there are some good commercial brands available, like Bob’s and Litehouse.  A shortcut is to buy a commercial dressing (the refrigerated dressings are usually best) and add some fresh, crumbled blue cheese.  My favorite wing sauce is Frank’s Buffalo Wing Sauce but you can also make your own by combining hot pepper sauce and melted butter. (Several recipes say not to use Tabasco, not sure why, just passing it along)  The cauliflower recipe can easily be made vegan.  Just replace the melted  butter with vegan margarine.

Buffalo Chicken Wings

  • Servings: 6-8
  • Difficulty: easy
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2-3 lbs of chicken wings
Cooking spray for pan
1/2 tsp cayenne pepper
1/2 tsp chili powder
1/2 tsp garlic powder
1/2 tsp onion powder
1 cup Buffalo sauce or 2/3 cup hot pepper sauce mixed with 1/3 cup melted butter
  • Wash and dry chicken wings. (Whole wings have to be cut apart at the joint, tips removed. “Party wings”, if you can find them, are already cut for you).
  • Lightly spray bottom of pan to prevent sticking.
  • Mix dry spices together in a small bowl.
  • Place chicken pieces in bottom of pan a single layer.  Sprinkle with half of dry spices.

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  • Broil for 8 or 10 minutes or until golden brown.  Turn them over and sprinkle with remaining spices.  Cook another 8 or 10 minutes.

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  • Brush wings with buffalo sauce and cook another 5 minutes.  Turn and repeat on the other side. (If too many drippings have accumulated in the bottom of the pan, you can remove some of it with a turkey baster before you turn them, so you don’t lose your sauce into the drippings)
  • Serve with blue cheese dressing and celery sticks

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Buffalo Cauliflower Wings

  • Servings: 6-8
  • Difficulty: easy
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1 cup water
1 cup flour (any kind will work)
1 tsp. garlic powder
1/4 tsp cayenne pepper
1/4 tsp chili powder
1/4 tsp salt
1 head of cauliflower, cored and cut into florets
1 cup buffalo sauce or 2/3 cup hot sauce mixed with 1/3 cup melted butter)
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  • Preheat the oven to 450°F.
  • Spray a baking dish with non-stick oil.
  •  Combine the water, flour, and  spices in a large bowl and stir  to make a paste. I used coconut flour which is very absorbent so had to add more water.
  • Add the cauliflower pieces and stir to coat.  Place in a shallow  baking dish in a single layer. Bake for 18 minutes.

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  • Brush the buffalo sauce on the baked cauliflower and continue baking  for a few more minutes. Turn and repeat.

Blue Cheese Dressing

  • Servings: about 2 cups
  • Difficulty: easy
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3/4 cup sour cream
1 1/3 cups  mayonnaise
4  ounces blue cheese, crumbled
1/2 teaspoon dry mustard
 1  teaspoon Worcestershire sauce
 1/3 teaspoon garlic powder
1/2 teaspoon  salt
1/2 teaspoon  ground black pepper
  • Whisk all ingredients together in a medium sized bowl. For a smoother dressing, mix in a blender or food processor. Cover and refrigerate.  Best if made the night before.

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