The Healthy My Ass Cookbook

Rainbow Line
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Other Appetizer Recipes:

Alfredo Carbonara Peppers

Bourbon Hot Dogs

Bourbon Maple Glazed Wings

Caramelized Onion Dip

Cheddar Bacon Pecan Spread

Cheese Ball

Chicken Quesadillas

Chinese Chicken Wings

Clam Dip

Crab Stuffed Mushrooms

Epicurean Escargot

Garlic Dip

Garlic Ranch Chicken Wings

Gourmet Deviled Eggs


Guacamole Deviled Eggs

Honey Barbecue Chicken Wings

Honey Chicken Wings

Hot Crab Dip

Hot Feta Spinach Artichoke Dip

Lemon Butter Wings

Maryland Style Crab Cakes

Mexican Layer Dip

Oven Sesame Wings

Parmesan Artichoke Hearts

Poor Man's Pâté

Reuben Dip

Sausage Cheese Ball Appetizers

Shrimp Dip

Smoked Gouda Cheese Spread

Smoked Salmon Ball

Spicy Shrimp Dip

THE Cheese Ball

Teriyaki Chicken Wings

Tortilla Roll-Ups

Garlic and Parmesan Chicken Wings

Spicy hot wings with garlic and parmesan you'll think were deep fried.


3 lbs. Chicken Wings
9 cups Water
3 Tbsps. Salt
1 Bay Leaf
3/4 tsp. Thyme, dried
3/4 tsp. Oregano, dried
3/4 tsp. Rosemary, dried
1/4 cup Balsamic Vinegar
6 cloves Garlic
1 pinch Salt
2&1/2 Tbsps. Olive Oil, or as needed
2&1/4 tsps. Black Pepper, freshly ground
1/4 tsp. Cayenne Pepper, or to taste
1&1/2 Tbsp. Bread Crumbs, fine
3/4 cup Parmesan Cheese, finely grated


If your Chicken Wings are whole, see Notes.  Rinse the wings under cold water and drain.  Line a large baking sheet with aluminum foil and coat it with a non-stick vegetable spray.  The non-stick foil is even better, but I still use a light coating of the spray.

Combine the Water, the 3 tablespoons of Salt, Bay Leaf, Thyme, Oregano and Rosemary in a large pot and bring to a boil.  Add the wings and the Balsamic Vinegar, then return to a boil.  Low boil for 15 minutes.  Remove the wings to a cooling rack to allow to drain and dry for 15 minutes.

Preheat an oven to 450°F.

Press the garlic with a garlic press into a mortar and use the pestle to mash it along with the pinch of salt until it forms a paste.

Place the Olive Oil in a large bowl.  Combine the Black Pepper and Cayenne Pepper then add it to the bowl along with the garlic.  Stir to combine.  Add the wings along with the Bread Crumbs and toss to coat.  Sprinkle with half of the Parmesan Cheese and toss again to coat.  Evenly space the wings on the baking sheet, turning the skin side of the double boned pieces up.  Sprinkle the remaining cheese on top.

Roast in the preheated oven until browned, about 20 to 25 minutes.  Cool 5 to 10 minutes before serving.


If you buy whole chicken wings, buy 25% more in weight, discard the tip of each and separate the remaining two sections.


Other Information:

Source: My version of a recipe on

Preparation: 1:00
Roast: 0:30
Total: 1:30

Yield: 24 wings
Servings: 6

Nutrition Facts per Serving:
384 Calories
28g Fat (67.1% calories from fat)
27g Protein
4g Carbohydrate
1g Dietary Fiber
102mg Cholesterol
3522mg Sodium.

Exchanges per Serving:
0 Grain(Starch)
4 Lean Meat
0 Vegetable
0 Fruit
3 1/2 Fat.

Rainbow Line

Copyright 2006-2024 by Keith Langeneckert.  All rights reserved.