Boneless Buffalo Wings - A Clone
12-05-2010, 06:26 PM
#1
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Location: Foot of the Blue Ridge Mtns. in VA
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This recipe is a reduced-fat clone of some famous wings. For example, the calories are 280 for the original famous wings and only 200 for this low-fat recipe with only 5.5g of fat. (they are not done in butter or fried). On the side, serve some fat-free bleu cheese dressing with celery sticks for dipping. They are boneless with no fatty skin.
Boneless Buffalo Wings
1 cup flour (all-purpose)
2 tsps. salt
1/4 tsp. gr. black pepper
1/4 tsp. cayenne pepper
1/4 tsp. paprika
1/4 cup egg substitute
1 cup 2% milk (reduced-fat)
2 skinless chicken breast fillets
oil cooking spray
1/4 cup Frank's or Crystal Lousiana hot sauce (or your fave)
2 TBSP. fat-free butter-flavored spread
2 TBSP. water
1) Preheat oven to 475*F.
2) Combine flour, salt, peppers, and paprika in a medium bowl.
3) Whisk egg and milk together in a small bowl.
4) Slice each chicken breast into 5 or 6 pieces (start at the long end and make 4 cuts).
5) Working with 1 or 2 pieces of chicken at a time, dip each piece into the egg mixture, then into the breading blend, then repeat the process so that each piece of chicken is double-coated.
6) Coat a baking sheet with a generous portion of the oil cooking spray. Arrange the chicken on the baking sheet and then spray a light coating over the top of each piece.
7) Bake the chicken for 10 to 12 minutes or until it begins to brown. Crank the heat up to broil, and continue to cook the chicken for 2 to 4 more minutes or until the surface begins to become golden brown and crispy.
8) As the chicken cooks, combine the hot sauce, butter-flavored spread, and water in a small saucepan over medium/low heat. Cook just until the mixture begins to bubble, then remove the sauce from the heat and cover it until it's needed.
9) When the chicken pieces are cooked, remove them from the oven and let them cool for a couple of minutes. Place the chicken into a covered container such as Tupperware or a large jar with a lid. Pour the sauce over the chicken in the container, cover, and then shake gently until each piece of chicken is coated with sauce. Pour the chicken onto a plate and serve with the celery sticks and dip on the side.
Serves 4 as an appetizer
Serving size: 3 pieces
Total servings: 4
Enjoy~!!!!!
Boneless Buffalo Wings
1 cup flour (all-purpose)
2 tsps. salt
1/4 tsp. gr. black pepper
1/4 tsp. cayenne pepper
1/4 tsp. paprika
1/4 cup egg substitute
1 cup 2% milk (reduced-fat)
2 skinless chicken breast fillets
oil cooking spray
1/4 cup Frank's or Crystal Lousiana hot sauce (or your fave)
2 TBSP. fat-free butter-flavored spread
2 TBSP. water
1) Preheat oven to 475*F.
2) Combine flour, salt, peppers, and paprika in a medium bowl.
3) Whisk egg and milk together in a small bowl.
4) Slice each chicken breast into 5 or 6 pieces (start at the long end and make 4 cuts).
5) Working with 1 or 2 pieces of chicken at a time, dip each piece into the egg mixture, then into the breading blend, then repeat the process so that each piece of chicken is double-coated.
6) Coat a baking sheet with a generous portion of the oil cooking spray. Arrange the chicken on the baking sheet and then spray a light coating over the top of each piece.
7) Bake the chicken for 10 to 12 minutes or until it begins to brown. Crank the heat up to broil, and continue to cook the chicken for 2 to 4 more minutes or until the surface begins to become golden brown and crispy.
8) As the chicken cooks, combine the hot sauce, butter-flavored spread, and water in a small saucepan over medium/low heat. Cook just until the mixture begins to bubble, then remove the sauce from the heat and cover it until it's needed.
9) When the chicken pieces are cooked, remove them from the oven and let them cool for a couple of minutes. Place the chicken into a covered container such as Tupperware or a large jar with a lid. Pour the sauce over the chicken in the container, cover, and then shake gently until each piece of chicken is coated with sauce. Pour the chicken onto a plate and serve with the celery sticks and dip on the side.
Serves 4 as an appetizer
Serving size: 3 pieces
Total servings: 4
Enjoy~!!!!!
12-05-2010, 07:58 PM
#4
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Join Date: Aug 2009
Location: Foot of the Blue Ridge Mtns. in VA
Posts: 5,123
Originally Posted by craftybear
thanks for the recipe
;) ;) ;)
p.s. we love to get big bags of the breasts from a wholesale place for practically nothing! Yum!!! When they have a sale, you can get 3 mos. supply of chicken for $10! I know a guy who did this, but it's hard to find their little-notice given sales! ;-)
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