Well it is not really diet worthy notes, but Shea and I love chicken wings. They aren't the best thing for the diet and I probably make more than we really need. But oh well, its one of few vices we actually have.
I use a Cajun Wing Sauce that is 4 calories per teaspoon. We use about a table spoon before it's cooked and 1 table spoon after it's cooked so that is a total of 24 calories for the whole patch. In the packaged of wings I buy there are approximately 17 full wings in them, cut into 3 pieces that gives me 51 pieces. There are 200 calories per 4oz of chicken. I use a 4.5 lb package so that comes to about 3600 calories for the whole batch. So each third of a wing is approximately 71 calories. That isn't so bad really. We don't use any additional fat and we drain it half way through to remove the excess fat. Below is the process I use.
Marinate 4.5 lbs of separated chicken wings in 1T of hot sauce mix. I typically marinate for at least 2 hours, today it will be about 4 hours before I start cooking. Toss on a baking sheet and put in a 400 degree oven for 30 minutes. Then I take them out and put them in a bowl so I can dump the oil on the pan and clean off some of the sticky stuff so it doesn't burn too bad (burnt pans = icky cleaning). Then I put in in the oven for an addition 20 to 25 minutes to crisp up. Then put in a bowl, while it's still piping hot I pour on another tablespoon of the wing sauce and and mix it all up again.
It's really really really yummy and much better than the stuff you can get at any fast food joint or wing place because they are baked and not fried. This is supper for tonight with crab boiled baby red potatoes and french fries (for the girlies).