Category Archives: Lightened Up

Nacho Pot Pie with or without Chicken

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Nacho Pot Pie ourwaytoeat

It has been bitterly cold and snowy in Minnesota.  I am at once craving variety and comforting, old-school Midwestern staples.  These individual Nacho “Pot Pies” are comforting, easy to make for meat eaters and vegetarians, and are also a tasty departure from everyday chicken pot pies.  I kept the calorie count under control using fat-free Greek yogurt in the creamy pot pie filling instead of cream or half n’ half, and topped them with a small serving of multigrain chips instead of a buttery crust.  We thought the texture and flavor were perfect.  When served, each person can add nacho toppings as judiciously as they desire.  These mini-casseroles aren’t as “fancy” as Day After Thanksgiving Individual Pot Pies with or without turkey, but they are a guaranteed happy meal for a dreary winter week night or a main course at a Superbowl Party.

Nacho Pot Pies ourwaytoeat

Nacho Pot Pies, yield 4 Individual Pies, easily doubled

Ingredients:

1 clove of garlic, minced

1/2 a Red Pepper, chopped

1 Jalapeno Pepper, seeds removed and minced—add an extra pepper for more heat.

1/2 an Onion, chopped

1-14 ounce can of Black Beans, rinsed

3/4 cup of frozen Corn, thawed

1.5 Tablespoons of Taco Seasoning I use Home-Made Taco Seasoning following the Girl Who Ate Everything’s recipe.

2 Tablespoons All Purpose Flour

1 Cup Vegetable or Chicken Stock

1/2 Cup Fat Free Greek Yogurt

2 Scallions, white parts and just the beginning of the green, diced fine

Tortilla Chips–I used multigrain

Shredded cheddar or Monterey Jack cheese to top each Pot Pie

Olive Oil

Optional:  cooked chicken, cut into bite-sized chunks, 1/3 cup per dish

Method:  Preheat oven to 375 degrees.  Coat individual 5-inch baking dishes, or a small casserole dish or glass pie plate with cooking spray or oil.

Nacho Pot Pie Fixings 2 ourwaytoeat

Sauté onions in olive oil until translucent, add chopped red pepper and cook 2 minutes.  Add garlic and jalapeno, cook one minute until fragrant.  Sprinkle taco seasoning and flour, blend together and cook 1 minute.  Add stock and bring to a boil, then simmer 2-3 minutes until slightly thickened.  Stir in Greek yogurt, most of the black beans and corn.

Chopped Chicken and Black Beans ourwaytoeat

Add chicken, or a few extra spoonfuls of baked beans into each dish.  Divide filling between individual baking dishes.

Assembling Nacho Pot Pies ourwaytoeatTop with tortilla chips, scallions and shredded cheese.  Bake at 375 degrees, 18-22 minutes until golden.

Nacho Pot Pies topped with cheese ourwaytoeat

Serve with traditional nacho/taco accompaniments:  shredded lettuce, diced tomatoes, sliced olives, sour cream, sliced avocado, lime wedges and salsa.  These are Nacho Grandma’s Pot Pies.

 

Cheeseburger Salad and Deviled Eggs with Dill

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Summertime is a season and a mindset for me.  It is a season to avoid being booked and busy as much as possible, to allow time to be free to savor summer’s simple pleasures.  Over the weekend, this included a trip to the Saint Paul Farmer’s Market, a meal outside on the patio at a favorite restaurant, picking a few weeds in the garden, inviting my cousin over to hang out in our back yard, working up a sweat doing yard cleanup, going to the pool for a swim and sitting in the sun porch listening to rumbling thunder and watching rain pour down, giving our garden a thorough soaking.

The summer mindset is also reflected in the food we eat.  We like to eat outdoors in our back yard on the patio as much as possible.  The availability of a great variety of fresh produce at the market and from our garden shapes our menu.  We make frequent use of the grill.  Grilling has the multiple benefits of allowing us to cook outside on the patio, avoid heating up the house and further influences our food choices toward simple, classic summer fare.

One classic summer food staple that I’m thrilled to see back in vogue are deviled eggs.  Why wouldn’t these re-emerge and get trendy?  They are perfect, tasty bites, extremely simple and they can be made with all kinds of interesting ingredients.  I’ve seen deviled eggs with crab meat, bacon, capers and even caviar-topped deviled eggs on food blogs and restaurant menus.  I like a classic deviled egg the most, and I don’t follow a recipe.  I boil, cool and peel the eggs, mash the yolks and mix in minced onion, a little grainy Dijon mustard and just enough light mayo to make them creamy.  I attempted to pipe the filling back into the egg white halves from a pastry bag, but I chose too small a tip to allow the filling’s grainy mustard to squeeze through, so the piping experience started out with a few pretty, piped deviled eggs, then an explosion, followed by me filling the rest of the eggs with a teaspoon.  Garnish is a must, especially with the teaspoon egg filling-method.  In the off-season, I’m still a fan of a sprinkling of paprika, but in the summer, chopped chives or dill are my go-to garnish.  I call the dill from our garden “Electric Dill” because it is so bright and fragrant, and the dill flavor just pops- electric!

Today was one of those days that I was half-way between two dinner ideas.  Bjorn had thawed some lean ground beef raised by his uncle, and I had a hankering for a veggie burger with all of my favorite burger toppings, but also a salad.  From what I’ve been reading, it is better not to eat bread and high-glycemic, addictive [delicious] carbs at every meal.  The idea of a Cheeseburger Salad was born.  I am sure I’m not the first to think of it.  Mine ended up somewhere in the realm of California Burger meets Mushroom and Swiss, but the topping possibilities are only limited by your imagination–avocado, fried egg, pickles, sauerkraut and crispy bacon all come to mind.  The basic premise is to deconstruct your favorite burger, up the veggie count, leave out the bun, and have yourself a great salad. 

Bjorn grilled up a burger for himself, and a veggie burger patty for me, and topped both with thinly sliced provolone cheese.  We sautéed mushrooms with some onions on the grill’s side burner, and served the burgers and sautéed mushrooms and onions on a bed of lettuce leaves with sliced tomato from the market.  As a dressing, we used a little leftover creamy taco sauce that I mixed up for another meal which consisted of smoky chipotle and garlic salsa mixed with a little light sour cream.

We rounded out the meal with a few bright red radishes from the farmer’s market.  We are both obsessed with farmer’s market radishes at the moment.  They are brighter and spicy, and of no comparison to most radishes I’ve tasted from the grocery store.  I’ve been keeping a bowl in water in the fridge so that they are ready for snacking and ready to be served at any meal, including breakfast!  I cannot wait until radishes from our garden are ready to eat.

I’m sure I’ll make Cheeseburger Salads again, and will certainly make more deviled eggs.  Even with the richness of a deviled egg, and melted provolone, the meal felt just little lighter.  After the deviled egg filling vs. piping bag incident was cleaned up, the meal came together quickly, giving us time to sit back and watch the cardinals hanging out in the grass.

Creamy Minnesota Wild Rice Soup slow-cooked in the Crock-Pot

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For the past month or two, I have been preparing a meal every Sunday that cooks all day in the Crock-Pot on Monday and welcomes us home for an easy, satisfying supper.  Earlier this week I made a delicious Wild Rice soup in our Crock-Pot.*  I bought Wild Rice that was raised on the Red Lake Reservation, a community about 40 miles from where my parents live in northern Minnesota.  When I buy Wild Rice, I seek out rice raised on a reservation from that region, White Earth, Red Lake and Leech Lake Bands all harvest and sell wild rice.  It is the very best wild rice, and I like knowing where it comes from, and supporting the local economy in these communities with the purchase. Before establishing a weekly Crock-Pot routine, we often arrived home on a Monday night tired, a little worn down from stress of the new work week and in no mood to cook.  Nights like that, we often end up going out to eat.  Sure, it is nice to be able to give ourselves a night off, but neither of us are thrilled about using part of our “dining” budget on a last-minute meal that we haven’t anticipated as a nice evening out.  As much as I have been resistant to planning meals ahead in the past, I am tentatively starting to use forethought to my advantage.  I am glad I didn’t know I would start doing this 6 years ago though.  I think I would have been scared by the prospect of becoming a crazed Crock-Pot enthusiast, or at least would have hoped that the meal was served with a touch of irony.  It turns out, at this point in my life, the routine is the opposite of scary, and there isn’t a hint of irony involved.  Making a small effort to have a meal ready when I come home is breathing new life into Mondays!  I leave for work in the morning feeling organized and like a real, functioning grown up.  When the evening ahead crosses my mind throughout the day I look forward to being welcomed home by the scent of simmering soup seeping from the cracks of my old house as I approach the door.  As I cross the threshold, I have little to do to enjoy a satisfying supper and a relaxing evening.

To make this week’s soup, I chopped and measured all of the ingredients into the liner of our Crock-Pot on Sunday night, covered it, and placed it in the fridge.

Minnesota Wild Rice Soup Ingredients:

  • 1 Medium Onion, Chopped
  • 2 Stalks of Celery, Diced
  • 1 large Handful of Julienned Carrots, or about 2 Medium Carrots, Chopped
  • 2 Yukon Gold Potatoes, Washed and Chopped
  • 5 to 8 Button or Cremini Mushrooms, Wiped Clean and Sliced
  • 2 Boneless, Skinless Chicken Breasts optional
  • 1 Cup of Minnesota-Grown Wild Rice
  • ½ Cup Brown Rice – not necessary, but it is cheaper, and adds additional texture to the soup.
  • 1 Teaspoon Dried Tarragon Leaves
  • 1 Teaspoon Poultry Seasoning
  • 2 Bay Leaves – remove before serving.
  • 2 – 32 Ounce Carton of Vegetable, Chicken or Turkey Broth
  • A Splash of Skim Milk, Half and Half or Heavy Cream optional. 
  • Salt and Pepper, to taste.

You might notice that there is no oil or butter in my recipe.  Some soup recipes call for sautéing the onion before putting it in the crock.  I find that step to be unnecessary.  With the long, slow cooking process, everything cooks thoroughly and all of the flavors blend well.  As an added bonus, without sautéing any of the vegetables in butter or oil, calories are spared.  Monday morning, I added the carton of broth, gave it a stir, and set the crock to cook on low heat for 8 hours.  I am not sure if all slow cookers have this feature, but my crock switches to “Warm” when the programmed cooking time is done.  It works wonderfully to keep the soup warm, but not to continue to cook it longer than needed.  This recipe made a nice amount of soup for us for supper and leftovers for lunch.  We don’t need more than two meals of soup, but there would be plenty of room in the crock to double the recipe to feed a larger group, or to freeze extra soup for a later date.  If the entire crock of soup will be devoured the night it is first served, I might add just a touch more Tarragon and Poultry Seasoning, because seasoning was a bit faint on first night.  We thought that the seasoning in the soup came together nicely when we reheated it for our lunches at work.  This is great soup to make in advance and reheat.

If I was making this strictly for meat-eaters,** I would add a few boneless, skinless chicken breasts to the crock when I added the broth.  The chicken breasts can be chopped and mixed back into the soup right before serving

If there are vegetarians in your house who are not strict about meat juices in their food,*** you could even cook the chicken breasts in the soup, take them out and then add chopped chicken to the bowls of only those who want it.  If you want your soup to be strictly vegetarian, chicken can be cooked separately, and added to the bowls of those who want it, or not cooked at all, if no one is eating meat.  There is a continuum upon which every vegetarian places themselves that ranges from unoffended by some exposure of their food to meat at the one end, to completely avoiding meat coming into contact with their food or having meat juices in their food at the other end of the continuum.  You need to do what works for you and yours, and this recipe is easily adapted to accommodate varied diets.  The only remaining step is optional.  About ten minutes before serving you can stir in a splash of warmed milk, half and half or cream.  The soup would be fine without it, but I really like having a little milk or cream in my soup.

Tonight, we didn’t top our soup with anything, but some sliced almonds or sunflower seeds would be nice.  I also like a little shredded cheddar on my wild rice soup upon occasion.  Some people wouldn’t go near soup without a shot of spicy Rooster Sauce, or Sriracha for those who are less familiar with what has become the most popular condiment in the world.  The soup is very hearty and satisfying on its own, so you don’t need much to round out the meal.  A chunk of warm, crusty bread, with or without butter and cheese would be perfect.  Tonight I pulled out a few crackers from the pantry, which I served with some sliced white cheddar and Asiago cheese.

Growing up, my Mom always served egg salad along with soup or chili, so it is what I crave when we’re having soup for dinner, so of course, I made some.  The egg salad was mostly made before I realized that we had no mayonnaise.  I used Dijonnaise instead, and it turned out to be a surprisingly good substitution for regular mayo.  Dijonnaise has the creaminess of mayo, and with the kick of Dijon mustard flavor, I swear that you cannot tell that it is fat-free.

When life is busy and stressful, there are little things you can do for yourself and your family to provide warmth and calm.  Coming home to delicious soup for supper that has simmered slowly in the Crock-Pot all day feeds the body and soul.  We loved this creamy, comforting soup full of vegetables and wild rice.  I will make it again soon.

*I apologize if trademark dilution offends you.  My slow cooker just so happens to be a Crock-Pot.  Words like Crock-Pot, Kleenex and Kraft Dinner are far too deeply embedded in my vocabulary to use their proper generic terminology, especially since I actually use these brands.

**I can’t think of why I would make this soup solely for meat eaters.  It is so good!  I would want a bowl.  Maybe if I made a separate crock of the meat-free version for a party.

***In my reference to vegetarians who are not strict about being meat-free, I might be politely referring to households with picky children.

Whole Wheat Pasta with Mushrooms, Broccoli, Spinach and Peas

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A bunch of veggies roasted, steamed or sautéed and served with some type of pasta is a meal we eat every week.  Sometimes we eat it on multiple days.  It is easy, and it can be absolutely yummy and healthy, if its made it right.  There are infinite variations, and every time we make this we both think it is pretty great.

We keep vegetables on hand, both fresh and frozen.  We almost universally have mushrooms of some type, fresh spinach and broccoli in the fridge.  We keep them on hand because they are wholesome and extremely versatile, but even more importantly, because I really love these veggies.  I can’t imagine what I’d eat during a week that I do not eat mushrooms and broccoli.  Frozen peas make a frequent appearance on our plates too.  There are a few short months in the year where we might have fresh, home grown and farmer’s market peas, but the rest of the year, frozen peas are quick to make and taste great.  I am partial to fresh spinach.  A huge bag of washed spinach is cheaper than lettuce.  You can add a few handfuls to soup, pasta, quinoa, or even a packaged frozen entrée, if you eat them.  Spinach adds calcium, antioxidants, flavor and if the food is warm, it cooks in a few minutes after you add it.  I am not a big fan of frozen bricks of pre-cooked spinach.  I think they might be the reason spinach got such a bad rap.  It works fine for spinach dip, but it is otherwise, too dark and mushy for me.

The first key to a pasta meal being a healthy, lovely meal is veggies.  Veggies!  Vegetables are the absolute most powerful tool to healthful eating.  They fill you up and they are full of good things like calcium, potassium, antioxidants and fiber with a very low-calorie count.  The key is to try every veggie you can, get them fresh from a good source, or preserved in a wholesome manner, make sure they are prepared in a way that doesn’t ruin them and pile them on 3/4 of your plate.  I love vegetables, which makes this easy.  If you don’t, just try them, one at a time.  Make a lot of the ones you like, and give the rest a chance.  They are an acquired taste, but they are satisfying when they are the center of your meal.  Tonight I sautéed garlic and a diced shallot in a little olive oil, then added mushrooms.  When the mushrooms began to brown, I added a splash of pasta water, and then covered to pan to allow the broccoli and peas to steam.  I didn’t cook the spinach at all.  I placed two large handfuls into the bottom of the bowl I used to serve the veggies.  When I added the veggies, the spinach wilted, but didn’t totally lose its shape or get soggy.  I frequently roast veggies, and recently, I’ve also been steaming them in my Mom’s Bamboo steamer that she has had since the 1970’s.  The entire key to veggies is not to overcook them to use a light touch with oil, salt or other seasonings.  They don’t need it.

The next step to making this meal, of course, is the pasta.  I make homemade pasta, and I have yet to post about it.  It is delicious, but I’ll admit, I like to eat pasta a little more often than I have time to mix it and roll it out.  I consider it to be a process to go through for a special occasion.  Tonight, we had organic, whole grain angel hair pasta, cooked al dente, according to package directions.  If you ate whole wheat pastas a few years ago and found it dry, grainy and generally too serious, you should try them again.  There are whole grain pastas that have a delicious nutty texture, there are even some whole grain pastas that have no noticeable difference from traditional “white” pasta.  Using whole grain adds a little stomach-filling fiber, lowers the glycemic index of your meal and helps nudge a week-night pasta meal in the direction of health.  Also worth noting are fresh herbs.  In the middle of winter, a big bunch of flat leaf parsley costs less than $2 at our grocery store.  In the summer, we grow herbs, and buy them at the Farmer’s Market for pocket change.  The addition of chopped herbs to pasta is unbelievable.  Your eyes will thank you.  Your tastebuds will thank you.  Fresh herbs elevate a dish and only add good.

One out of two of us eats meat.  I’ve said it before, and I’ll say it again:  it is a good thing for Bjorn that he is a flexible meat eater.  It makes it easier for me that he doesn’t expect meat to be a central part of every meal.  I enjoy preparing meat for a special occasion and Bjorn makes it whenever he wants it, and he swears he gets enough.  There are many meat eaters who don’t feel like they’ve had a meal if meat isn’t center stage.  I think we’ve all gotten the memo advising us that people aren’t supposed to eat as much meat as we did before we knew where our next meal was coming from, or we needed to fuel ourselves through 12 hours of hard physical labor.  Reframing meat as a dish that you have for a special occasion opens up a world of opportunity for meat to be a meaningful garnish.  Here enters Soppressata.  It is a flavorful hard salami.  Just a few slices, casing removed, cut into little chunks and heated briefly puts a tasty bit of meat on the omnivore’s plate and rounds out their meal.

Finally, there is sauce.  We don’t always have sauce with our pasta and veggies.  I like to use spaghetti sauce, or a can of San Marzano tomatoes, torn into chunks when we feel like tomatoes.  If we aren’t feeling tomato-y, I would use a touch of olive oil or butter and a sprinkling of grated cheese or nothing.  Tonight I made a simple creamy sauce.  This isn’t an “every night” sort of thing though.  We had a little heavy cream left over from the Soufflés Bjorn made for Valentine’s day and I couldn’t let it go to waste.  I melted the tiniest bit of butter and added a sprinkling of flour.  Once it cooked a bit, I added the cream and let it thicken before adding a bit of pepper and grated Asiago.  Just like the meat, if you are going to use butter, oil or creamy sauce, if you use a light touch, you can enjoy the richness without consuming excessive calories.

I want to live in a world where I can have my pasta and eat it too.  I am finding that if I keep an eye on portions and make thoughtful choices about ingredients and preparation, I can enjoy my plate of pasta without feeling gluttonous or guilty.

Baked Chips Fit for Superbowl Sunday

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This Sunday, people across the country will gather around the television to evaluate the entertainment value of the newly-released beer commercials and eat chicken wings* and cheesy dips.  Many of those people will watch the accompanying football game.  Whether you are really into the game or just the commercials and other fanfare, isn’t Superbowl Sunday at least partly about the food?  I am not one to begrudge myself or others their favorite snacks at a Superbowl Party.  They are All-American comfort food.  A typical menu is inspired by Stadium Food, Backyard BBQs and Tailgating favorites, but prepared indoors and served in a manner fit for eating at the couch.  I don’t know about you, but my Superbowl Sunday is also Super-Sedentary Sunday.  When people around me who are watching the game cheer because the right team has scored, I leap off the couch to high-five/fist-pump/bump chests on cue.  That is the only exercise I get the whole day.  Even if I am just not that into sports, I enjoy this day and all of the fun it has to offer.  The challenge I’ve given myself this year is to make food that completely is worthy of the celebration, and doesn’t send my caloric intake for the day over the top of the high-end of the recommended range for an adult male.  I am not saying I am swearing off nacho cheese for life.  No, no, no.  This is the thing:  I have seen those darned, heartwarming Dominos commercials about how they are improving their pizzas and I’m as susceptible to the marketing of convenience and processed snacks as the next person.  I have just realized that falling for that message limits the potential for enjoying good, simple food without guilt.  Are you with me?  Without further adieu, my version of Oven Baked Potato Chips, a snack fit to eat this Sunday.

To make:  scrub a couple of Russet Potatoes.  I sliced 3 potatoes and made plenty of chips for the food testers [Meghan and Bjorn].  You can increase or decrease the number of potatoes you use depending on the size of your crowd and how many other awesome dishes you are preparing.

I like to slice the potatoes very thin.  I used my brand new OXO Softworks Mandoline to slice the potatoes .  The Mandoline was a Christmas gift from my brother-in-law.  He is a die-hard sports fan, so it is totally appropriate that the Mandoline’s first use is to test a Superbowl Snack.  If you have a Madonline, please be very, very careful.  This is one of the most dangerous pieces of equipment you can keep in the house, if you ask me.  If you use it with extreme care though, the food chopping results are pretty cool.  If you don’t have a Mandoline, you could use a sharp knife, or the long blade part of your cheese grater if it is still sharp.  I will slice the potato just a little thicker than I did this time on game day.  My slices were fine, but as you can see, they had some tattered edges and they got pretty crispy upon baking.  Crispy is great, but a little less crispy might be even better.  I went for round rippled chips this time, but next time I might do shoestrings, waffle fries, or regular French Fries.  The recipe is the same no matter how you slice ’em.  Just be aware that when potatoes are baked with little or no oil, the bigger chunks don’t crisp up the same way they do when deep-fried.  You have to try it out and see what shape and size you like.

I soaked the sliced potatoes in cold water for a while before baking them.  This helps release some of the starch from the potatoes, which helps them get crispier when baked. Once the potatoes had a good soak, I dried them off on paper towels and put them on a baking sheet lined with aluminum foil which was sprayed thoroughly with cooking spray.  You could toss the potatoes in olive oil before this step, or drizzle them with a small amount of olive oil when they are in the pan, but that is optional.  I didn’t and I was totally happy with our crispy baked chips.

I sprinkled the thinly sliced potatoes with seasoning.  Today I used an envelope of Spicy Hidden Valley Ranch Dressing, oops, I guess I did go ahead and use a processed convenience food. I had it in the cupboard I thought “what the heck?!  I’ll use it.”  It was good, but I’d be totally happy with a bunch of herbs.  I love the combination of herbs in a jar of Poultry Seasoning, or a good shake of 21 Seasoning Salute from Trader Joe’s; if you don’t use a mix, Paprika, Onion Powder, Garlic, Chili Powder and Thyme would also be good… Seasoning is another part of this recipe to adjust to your own personal taste.  The seasonings you love will taste good.  Notice that I didn’t say anything about salt.  I think its best to let everyone salt their own chips according to taste so I put out the shaker when the chips were served.  I threw the baking sheets in the oven at 425° for somewhere between  30-45 minutes, tossing the chips once, half way through.  I like crispy tatos, so I let them go to the done side and made them extra crisp by finishing the baking briefly under the broiler.  Depending on preference, you can bake them until they reach a “tender-crisp” level of doneness.

While the chips were cooking, I whipped up a little bowl of “Skinny” Garlic Aioli.  All credit for the Aioli goes to the wonderful blog Gina’s Skinny Recipes.  My recipe for “Oven Chips” is also heavily adapted from Gina’s recipe for Baked Seasoned Fries which accompanies the Garlic Aioli recipe.  The Aioli is made with 2 Tablespoons of Light Mayo, 2 Tablespoons Fat Free Greek Yogurt, 2 finely minced Cloves of Garlic and salt and pepper to taste.  This Aioli is a seriously garlicky and kicky condiment.  I topped the bowl of Aioli with a little bit of flat-leaf parsley.  I think almost everything looks and tastes better when it is topped with fresh herbs.

When the fries were ready, I served them on a platter.  I set out ketchup, shakers of salt and pepper, and tarragon vinegar.  I always serve chips with vinegar.  I’m Canadian, so vinegar is a must.  Malt vinegar is traditional, but I love using other flavor-infused vinegars to make dressings and cook and flavor food.  They add zero calories, you know.

We probably eat potatoes once a month or so, and when we do, we often have oven baked chips or fries.  They are fit for your Superbowl Party, or any old Thursday night.  Try it!

*I read that the National Chicken Council estimates that a 100 million pounds of chicken wings will be consumed over the weekend.  Holey Moley.  That’s a lotta wings.