Garlic-Basil Wings & Pasta – Ketofied!

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Wings are a thing. Yup. Definitely a thing. Dunno if it is the time of the year or just a phase we’re going through but lately, just the thought of wings gets me excite. Yeh, I’m a weird little hobbit :). We did sweet and spicy last week, this week I was more in a Mediterranean-sorta mood. Something garlicy. Something savory. Something delicious. So, I put this recipe together and I have to say, I’m pleased with it. I used my Pasta that doesn’t smell or suck recipe to make the noodles, or you could do the King Arthur’s Keto Flour recipe if you want. Let’s get to is, shall we?


Wings (20 pieces total, 10 wings)

Wings – preheat oven to 400F
1/4 cup whey protein isolate
1 gal bag

Sauce (use for wings and pasta because I hate doing dishes and like easy stuff)

1/4 cup olive oil
2 tbsp butter
5-6 garlic cloves, minced, or 2-3 tbsp minced garlic (to taste)
2 tbsp basil (fresh or dried)
Dash of salt
Parmesan cheese (enough to shake on the wings)

Make sauce: heat skillet on medium heat. Add 2 tbsp of olive oil. Add garlic and basil. Cook until garlic starts to soften and get translucent. Add rest of olive oil. Reduce to med-low and add butte, salt. Simmer on med-low while wings cooking.

Separate at joints, discard tips or save for stock. Toss in a bowl with salt. Let rest 5-10 minutes, then toss with oil. Put the isolate in the bag. Using 1-2 pieces of chicken at a time, drop in the bag and shake until coated. Remove to baking sheet. Repeat until all coated. Bake for 20 minutes. Flip over and bake for another 20 minutes.
Start cooking pasta.
Remove wings once time is up. Coat in sauce. Sprinkle with parmesan cheese. Put back in the oven under broiler for 3-4 minutes. Remove. Drain pasta. Brush wings with more sauce. Toss pasta with remaining sauce.


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