Garlic Cuban Lime Chicken Wings

Chicken Wings.  Cheap, versatile and easy to portion with a few for the bariatric patient or 3 lbs for Uncle John.  I love me some chicken wings, from screaming hot to savory mild.  Here we infuse them with the flavors of the Caribbean for a delicious refreshing taste!

INGREDIENTS

3½ lbs chicken wings (flats and/or drummettes)
1 cup fresh lemon juice
½ cup olive oil
12 cloves garlic, chopped
½ Tablespoon sea salt
¼ cup fresh oregano, chopped
1 teaspoon freshly ground pepper




INSTRUCTIONS

• Pat the chicken wings dry and place them in a 1-gallon zip top bag.
• In a small bowl, whisk together all of the remaining ingredients and pour them over the chicken. 
• Seal the bag and shake it to ensure the wings are completely covered. 
• Refrigerate for at least two hours or as long as overnight. 
• Turn the bag a few times as the chicken marinates. 
• Heat grill to medium heat. 
• Remove the chicken from the bag and discard the marinade. 
• Grill the chicken until cooked through, about 6 minutes per side.

Cook's Notes:

If you INSIST on making so called "boneless wings", go ahead and use chicken breast strips or tenderloins.  Just don't invite me to dinner.

Veggie Protein Smoothy

I never met a Vegan I didn't like. Especially batter dipped and deep fried, but I ran across one recently that had the recipe for a great vegan smoothie. I just added unflavored protein for my needs. You can even use veggie protein if you want.

You KNOW it's good for you because it has CAULIFLOWER in it!  It sounds weird - but tastes GREAT!!  Make one!

Makes 32 oz - only 190 calories 
Ingredients:

1 cup steamed cauliflower (chilled)
1/2 cup steamed carrots (chilled)
1 cup frozen berries (raspberries, blueberries, strawberries, etc...)
1 frozen banana

Instructions:

• Add all ingredients to a large heavy duty blender
• Add water just to cover
• Blend on HIGH until smooth

Cook's Notes:

• I added 1 scoop of unflavored protein  
• also good with Isopure Pineapple, Orange, Banana protein
• Also experimented with adding watermelon as part of the water

Broccoli "Chips"

I've joined the "converted" in using cauliflower as a replacement for pasta and potatoes and various other things, but I've yet to make that leap for total inclusion of broccoli, cauliflower's cousin.   I DO keep experimenting and finding new ways to eat it that I don't have to consider "eat it because it's healthy" in my reasoning.

This one IS healthy - and bariatric friendly - but mostly it's GOOD - heck, even your KIDS will love it.

Ingredients

1 Large head of broccoli
1 Large egg
1 cup shredded Parmesan cheese
1 cup shredded Cheddar (or Colby-Jack)
2 Tbsp Almond Flour
1 tsp Garlic powder 

a pinch of salt

Instructions

Preheat oven to 400 Degrees F

Cut off florets and chop in food processor

Add additional ingredients and process to combine

Line a sheet pan with parchment paper 

Use a cookie scoop to portion 

flatten each mound with your hand

Bake for 10 minutes

Flip and bake another 10 minutes

Serve with the dip(s) of your choice

Cook's Notes:

• My mixture seemed a bit dry so I added a second egg
• I also like to add Baidi's Sazon Complet, a ranch-like seasoning - DELICIOUS.  But you can use the seasonings of your choice
• If you have no parchment paper, use greased aluminum foil - it helps in the cleanup!
• The "pinch of salt" is an important ingredient.  A little salt counteracts the bitterness of the broccoli!  You may not believe me, but 3-4 grains of salt will take the bitter out of a cup of bad coffee!  Take that from a guy who's had way too much bad airport coffee in his life!