In less than 20 minutes you can fix these great buffalo “wings” that will leave you wondering why you were using chicken in the first place. Lower in fat than traditional wings and a great way to get more vegetables into your (or the kids’) diet. My family loves these as a side dish or a great game day treat. I also make extra and add them to omelets for a spicy and healthy breakfast treat.


1 – 2 large heads broccoli cut into wing size pieces. Use a potato peeler to peel the outer skin from the woody stems and use them as well. (Trust me.)

Olive Oil- a couple glugs to coat the broccoli

1 teaspoon onion powder

1 teaspoon granulated garlic

1/4 teaspoon salt

1/4 teaspoon pepper

1/4 teaspoon cayenne pepper (optional)

1/4 cup fat free Italian dressing or melted butter.

1/3 cup hot sauce such as Frank’s or Texas Pete


Heat oven to 450° and line large baking sheet with foil. Prepare broccoli and place in large bowl. Drizzle with oil and add dry spices. Spread evening on baking sheet and place in preheated oven on middle rack for 5 minutes. While waiting mix dressing or butter and hot sauce in bowl. Remove broccoli from oven and toss with sauce in bowl. Return to baking sheet and place in oven for an additional 3-5 minutes. (I like more bite to mine so I take it out at 3.) Do not overcook the broccoli.

Sprinkle the broccoli with blue cheese crumbles or serve with your favorite dressing for dipping (Blue Cheese or Ranch).


Give Your Weight Loss a Kick Today


All information contained within this site is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent any health problem, nor is it intended to replace the advice of a qualified medical practitioner, health practitioner, or fitness professional. No action should be taken solely on the contents of this website. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. The information provided within this website is believed to be accurate based on the best judgment of the authors but the reader is responsible for consulting with their own health professional on any matters raised within. We do not assume any liability for the information contained within this website, be it direct, indirect, consequential, special, exemplary, or otherwise.