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Nutritional information per wing:
Calories 65 (57% from fat) • carb. 0g • pro. 6g • fat 4g • sat. fat 2g
• chol. 22mg • sod. 295mg • calc. 4mg • fiber 0g
Five-Spice Chicken Wings
Seasoned with the classic Chinese spice blend, these wings are wonderfully
aromatic and flavorful too.
Makes about 12 wings, 2 to 4 servings
1 pound chicken wings, tips removed, drumettes and flats separated
1½ tablespoons vegetable oil
1 teaspoon sea or kosher salt
2½ tablespoons five-spice powder, store-bought or homemade
2 tablespoons sliced scallions, for serving
1. Preheat the Toaster Oven set to Bake at 425°F with rack in position A.
Line the baking tray with aluminum foil.
2. In a bowl, toss the wings with the vegetable oil. Evenly sprinkle wings with
the salt and spice powder, rubbing the spices into the chicken wings by
hand to thoroughly and evenly coat. Cover and marinate in refrigerator
for up to 3 hours.
3. Arrange the wings in a single layer on the prepared pan and bake
for 25 minutes.
4. Garnish with scallions and serve immediately.
Nutritional information per wing:
Calories 53 (40% from fat) • carb. 1g • pro. 7g • fat 2g • sat. fat 1g
• chol. 17mg • sod. 25mg • calc. 4mg • fiber 0g
Twice Baked Potatoes
Here we give you the groundwork for the classic twice baked potato, but
don't stop here. They can be topped with just about anything from shredded
Cheddar and chopped broccoli to salsa and sliced avocado.
Makes 2 servings
2 russet potatoes (10 to 12 ounces each)
1 teaspoon extra virgin olive oil, divided
1
⁄
3
cup low-fat milk
2 tablespoons unsalted butter, plus 1 teaspoon for finishing
¼ cup sour cream
¼ teaspoon sea or kosher salt
¼ teaspoon freshly ground black pepper
2 tablespoons chopped fresh chives
1. Preheat the Toaster Oven set to Bake at 400°F with the rack in position A.
2. Rub each potato with ½ teaspoon of olive oil, and then evenly prick about 6 to 8
times with a fork. Place potatoes directly on the rack and bake for about 40 to 45
minutes. Remove and let cool slightly. Reduce oven temperature to 350°F.
3. When potatoes are cool enough to handle, slice off the top ¼ of each potato
and scoop out the cooked flesh, leaving a ¼-inch thick potato shell. Reserve
cooked potato and skin shells.*
4. Put cooked potato into a medium bowl. Add milk and 1 tablespoon of the
butter. Using a potato masher or hand mixer, mash/beat until smooth. Add
sour cream, salt, pepper and chives. Mash/beat to combine completely.
Generously fill the potato shells with potato mixture. (Potatoes may be
prepared a day ahead to this point – cover and refrigerate. Bring to room
temperature before baking.)
5. Line the baking tray with foil and arrange potatoes on it. Bake for 30 to 35
minutes, until potatoes are hot and golden on the tops.
* The top ¼ of the potatoes can either be discarded, or made in to potato skins
such as those on page 5.
Nutritional information per serving (1 potato):
Calories 422 (42% from fat) • carb. 53g • pro. 9g • fat 19g • sat. fat 11g
• chol. 54mg • sod. 347mg • calc. 116mg • fiber 6g