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Cooking: Baked Chicken Wings

Football season is FINALLY here and that means I'll be eating all the chicken wings. If you're like me, you love a good hot wing, dry rub, sauces, bone-in, bone out, whatever. As long as there's chicken and great flavor, you're happy. For how much I love wings, I don't always love how restaurants make them. They can be very unhealthy, fried in who knows what and slobbered in sauce with who knows how much sugar... So, I decided to start making my own.

About a year and a half ago, I started playing with different spices and created my own dry rub. Now, I am not huge into measurements and I add spices based on how I am feeling that day, but the recipe I am about to share will give you a decent idea.

Serves: 2

Prep Time: 10 minutes

Cook Time: 50 minutes

Total Time: 1 hour


10-12 Trader Joe's Frozen Wings

Olive Oil

1 1/2 tbsp Bad to the Bone Rib Rub

1 tbsp Cajun Creole Seasoning

1/2 tbsp Seasoned Salt (Lowry's if you have it)

Cayenne (to taste)


1. Preheat the oven to 400 degrees. Line a baking sheet with tin foil and grease with olive oil.

2. Add the wings (10-12 sections) into a large bowl. Pour over 2-4 tbsp olive oil and toss to coat.

3. In a small bowl mix together the seasoning. Pour half the seasoning over the wings and toss. Pour half of the remaining and toss. Continue until the seasoning is gone and the wings are coated.

4. Pour the bowl of wings onto the cooking sheet and once the oven is preheated bake at 400 for 50 minutes.

5. Serve and enjoy!

BONUS! Slice up zucchini and add it to the baking sheet when you have 30 minutes of cook time left for a healthy, low-carb side dish.


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