Chicken Wings with Paleo Ranch




I love chicken wings!

Simply fried chicken coated in a cayenne pepper sauce with ample celery and carrots and some sort of creamy concoction for dipping is a balanced meal for me. While they are typically high in fat, and unhealthy fat if going to a regular restaurant, you can improve on this by roasting the wings and whipping up some Ranch made with olive oil.

This is exactly what I do today. In the video, I use whole wings, but you can easily use wing segments, which cost less and are easier to find. The cool thing about the wing is that it is white meat. However, the ratio of actual meat to skin is very low, so just keep that in mind and don’t live off of these things. Lean protein is best for fueling every day life and a treat like these wings are exactly that, a treat.

The Ranch is basically a Massie Mayo mixed up with red wine vinegar, fresh parsley, garlic and black pepper. You can toy around with this as much as you’d like to include Chipotle Ranch, Sriracha Ranch, Bacon Ranch, Cajun Ranch, etc… However you mix it up, just remember that the benefit of making your own dressing is that you replace the cheap vegetable oil, typically soybean oil, with high-quality olive oil.

I head out today for 10 days in Portland with 10 Ninjas! We are catering the CrossFit West Regionals and have an Ice Age Meals booth to promote our line of frozen meals.

As an entrepreneur, it is important to look back and remember all that has been accomplished on the work road. Today, I reflect on my first venture, the 2006 Girdwood Forest Fair in Girdwood, Alaska. I had a booth called “Wings ‘n’ Rings”. That was 10 years ago. Much has been accomplished in the past decade and I look forward to the next ten years working together with my team of Ninjas. I hope that you’ll follow along as we blaze a trail to bring healthy food to the masses.

Enjoy your Sunday, make some wings and, when you do, smile because you are…

“Keeping It Paleo!”

Your Pal,

Paleo Nick

Chicken Wings with Paleo Ranch

Ingredients for Chicken Wings:

  • 12 chicken wings
  • 1 tablespoon garlic powder
  • Kosher salt, to taste
  • Black pepper, to taste
  • 1 lemon, juiced
  • 1-2 tbsp. Ghee or grass-fed butter
  • Tabasco sauce
  • 1/2 bunch flat leaf Italian parsley, rough chopped, to garnish
  • 8 carrots, peeled, cut into sticks
  • 1/2 head of celery, cut length wise into sticks

Ingredients for the Paleo Ranch:

  • 1 whole egg plus one egg yolk
  • 2 tablespoons garlic powder
  • 1 tablespoon red wine vinegar
  • 2 cups olive oil
  • 1 lemon, juiced
  • 1/2 bunch flat leaf Italian parsley
  • 1 teaspoon Tabasco sauce
  • Kosher salt, to taste
  • Pepper, to taste

Preparation Instructions:

  1. Preheat oven to 350°F.
  2. Place chicken wings in a large mixing bowl, toss with salt, pepper, and garlic powder and place on a foil lined sheet pan.
  3. Place the sheet pan into the oven and bake until internal temperature is 180-185°F.
  4. In a food processor or using an immersion blender, add egg and yolk, salt, pepper, garlic powder, red wine vinegar and pulse until evenly mixed, taste.
  5. Slowly add olive oil until it reaches the desired consistency.
  6. Add parsley, lemon juice, Tabasco sauce, and continue to pulse. Taste, then add more seasonings until you reach your desired taste. Set aside.
  7. Once chicken wings are cooked, remove from oven and place into a large mixing bowl. Add lemon juice, Tabasco sauce, ghee, Italian parsley, toss to coat.
  8. Using a large serving platter, plate carrots and celery sticks, ranch dressing, and chicken wings. Serve immediately and enjoy!

“Keep It Paleo!”

Zone Breakdown:

Proteins: (12)

All of our protein is coming from our chicken wings. An average raw wing with bone equals about 3oz, but after cooking and stripping the meat, we get about 1oz of meat. 1oz of chicken equals one block, so we get 12 blocks from the chicken wings.

Carbohydrates: (6)

We have carbs from our dipping sticks from the carrots and the celery. We have 8 Carrots which, if we chopped them up would give us about 5 cups. With one cup equaling one block, we get about 5 blocks from the carrots. We also have ½ head of celery, which will give us about 6 full ribs of the celery.   If we chopped this up it would give us about 4-5 cups. 2.5 cups equal one block, so we will call this one block for a total of 6 blocks.

Fats: (9-18)

Our fats come from both the ranch and the butter used in the cooking the wings. First the wings give us 9-18 blocks. 1/3 of a teaspoon equals one block, and since we are using 1-2 tablespoons, that’s 9 blocks per tablespoon.

Our other fat comes from the ranch dressing. Although there are other ingredients, the fat Overwhelms it all. There are 2 cups of olive oil, with 1/3 of a teaspoon giving us one block, so that is 32 tablespoons, at 9 blocks per tablespoon. We therefore get 288 blocks.

Balancing Act:

For each wing that you eat, you are eating one protein block, and 1-3 fat blocks. The carbs are minimal and you can eat about 2-4 sticks to get one carb block. The majority of the fat comes from the ranch, so for every tablespoon of it you have you have 9 blocks of fat.

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