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Charlotte Kikel
Eat In Peace Wellness Consulting

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Win in the Kitchen with Wings & Green Beans

September 30, 2016

 

Sometimes being fast, cheap, and easy is a good thing!

 

Especially when it comes to meal preparation. I just wanted to take a moment to share another healthy meal idea with you. I like it when I can put something in the oven, and then make a delicious side dish on the stove, and everything is ready at the same time. It’s a satisfying experience, and we all need more wins in kitchen!

 

Start by preheating your oven to 400 degrees.

 

Toss 2 pounds of pastured chicken wings in buffalo sauce (Bella’s is a decent brand from Whole Foods). Then, spread them evenly over a baking sheet. Place in oven to bake for 20 minutes. When timer goes off, turn each one over with tongs. Then, set the time for another 20 minutes. Once nice and brown, toss wings in another serving of buffalo sauce. At this point, you can broil the wings on low for an extra crispy skin (or not, depends on your preference. Just watch them carefully because broiling burns things fast).

 

While the wings transform themselves into finger-licking-good-yumminess in the oven, you can begin to make green beans and potatoes on the stove top.

 

Start by dicing 3-4 slices of bacon and then cooking it over medium-heat in a medium-size pot, stirring frequently.

 

Next, chop off the ends of your green beans (and no, I don’t know how much to buy. Trust yourself and eyeball it). I like to cut the greens beans in half as well, but it’s your call.

 

Once the bacon is cooked, throw the beans into the pot and almost cover, but not quite, with either chicken broth or water. Bring up heat to get a simmer and then put a lid on it and cook for 10-15 minutes.

 

Quarter 4-6 red potatoes, with skin. When slightly tender, cover the top of the green beans with the potatoes, put the lid on, and let it cook for another 15-20 minutes, until potatoes are tender when gently stabbed with a fork.

 

Throw in a tablespoon of butter. Stir, and then I like to finish it off with a dash of Slap Ya Momma Cajun seasoning, but salt and pepper will work just fine.

 

Now, for those of you concerned about wings and how they could possibly be a healthy food, consider that the skin is where the fat-soluble nutrients are, not to mention satiety. Eating fat makes you feel good! While our country is obsessed with skinless, boneless chicken breasts, our ancestors prized fatty organs and glands, along with the skin.

 

Eat your wings and green beans in peace, my friends!

 

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