No one does chicken wings like Buffalo does chicken wings. Celebrate National Chicken Wing Day by cooking up this original wing recipe, courtesy of Richard Obarka, our Culinary Services Manager at Sisters of Charity Hospital.

Buffalo is known for its wings, yet most of us still want to try and be healthy. Try this Grilled Chicken Wing and Homemade Blue Cheese recipe for the love of wings, your heart, and your waistline. 

Deborah Richter, RDN, CDE

Dietitian & Diabetes Educator, Sisters Metabolic Center for Wellness


  • 20 wing sections (left whole)
  • 1/2 cup blended oil
  • 1/4 cup garlic powder
  • 1 Tbsp black pepper
  • 1 cup light brown sugar
  • 1/2 Tbsp cayenne
  • 1/4 tsp celery salt
  • 1 Tbsp celery seed
  • 1/4 Tbsp chili powder
  • 1/2 tsp cloves (ground)
  • 1/2 cup kosher salt
  • 2 Tbsp lemon pepper
  • 2 Tbsp onion salt
  • 1/3 cup granulated sugar

Preparation: Assemble the dry rub by placing all ingredients (with the exception of wing sections and blended oil) into a large bowl and mix well. Place the wing sections into a separate bowl and mix with 1/3 of the dry rub (reserve remainder for future use) and blended oil. Place the wings in a couple of large freezer bags and allow them to marinate for 4 hours. 


Here’s how: Preheat the grill to medium heat, or 350 degrees. 

Place chicken wings on the grill in a single layer. Cook wings, turning every 3-5 minutes, for about 20 minutes total, or until internal temperature is 180 degrees Fahrenheit. 

Wings should have a nice, grilled appearance. If the grill is flaming up, turn down heat, as grills tend to run at different temperatures based on manufacturers. 


Serves 4-6 people. 

Homemade Blue Cheese Dressing

  • 4 1/2 oz blue cheese
  • 4 1/2 Tbsp buttermilk
  • 4 1/2 Tbsp sour cream
  • 3 Tbsp mayonnaise
  • 3 tsp red wine vinegar
  • 1/2 tsp sugar
  • 1 clove minced garlic
  • 1/2 medium-sized shallot, minced
  • 1 Tbsp fresh chopped Italian parsley
  • salt and freshly ground black pepper to taste

Instructions: In a small bowl, mash blue cheese and buttermilk together with a fork until mixture reaches the desired consistency.

Stir in sour cream, mayo, vinegar, sugar, shallot, parsley, and garlic until well blended.

Season to taste with salt and pepper. 

Dressing can be prepared while your wings are marinating or even the night before. 

Nutrition Facts

Serving Size: 1 oz blue cheese dressing

Calories: 189
Sodium: 424mg
Fat: 16g
Carbohydrates: 3g
Saturated Fat: 7g
Fiber: 0.1g
Cholesterol: 30mg
Protein: 7g