Lemony Herbed Chicken Wings

Back in Philly, it was a ritual. Sundays we would order pizza and wings from Ed’s, pick up some beer and and hunker down for football. But Meniere’s Disease and a low sodium diet put an end to my enjoyment. Until now! This salt free recipe is gonna be my Sunday best friend and it couldn’t be simpler. A little olive oil, some rosemary & garlic and the secret ingredient – lemon juice. This citrusy marinade imbues the chicken with moist flavor and the most delectable aroma. The resulting wings are strictly low-so, but every bit as sticky and irresistible as their traditional counterparts. Best yet? These won’t give you heartburn like some of the spicier sauced wings can (and sometimes) do. I made mine yesterday morning and let them steep all day in the marinade. An hour before dinner I pulled them out and popped them in the oven. So easy and SO GOOD! Recipe from Farmhouse Cooking.

Serves 6.

SODIUM CONTENT: 226 mg per serving


4 lbs. chicken wings
1/2 c. freshly squeezed lemon juice (about 3 lg. lemons)
1/2 c. olive oil
1/3 c. fresh rosemary, minced or 3 t. dried rosemary, crumbled
4 lg. cloves garlic, peeled and minced
freshly ground black pepper, to taste


Rinse chicken wings well and pat dry. Tuck the wing under the tiny drumstick so wings keep their shape. Arrange chicken wings in a nonreactive ovenproof baking dish without crowding too much. If necessary use two dishes. Set aside.

Measure the remaining ingredients into a mixing bowl and whisk well to combine. Pour the marinade over the chicken wings, turning them to coat.

Cover the dish and refrigerate as long as possible, preferably 8 hours or even overnight. Turn wings at least once during the steep in the marinade.

When ready to cook, preheat oven to 400 degrees. Place wings in uncovered dish on middle rack in oven and bake until golden and crisp, anywhere from 30 minutes to an hour-plus, depending upon the size of the wings. Once golden, remove from oven and let cool. Serve warm or at room temperature. Wings can also be refrigerated for later consumption and served cold.

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4 Responses to Lemony Herbed Chicken Wings

  1. Dianne says:

    Christy – thank you for this awesome low sodium recipe. I made these and they were a HUGE hit. I love wings and miss not being able to enjoy them due to my low sodium diet. We will be making these again for sure!!
    Many thanks!! Dianne

  2. Christy says:

    YAY!! Dianne, I’m thrilled to know you’ve already made and enjoyed these! Thanks so much for letting me know.

  3. bronwen morgan says:

    As a life-long salt addict and Meniere’s sufferer for 4 yrs I am sooooo glad to have found this site! Suggestion for crispier/more healthy wings: bake wings on an oven friendly rack such as a metal cooling rack on a cookie sheet. The fat drips off and collects below the wings.

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