Sunday, May 2, 2010

Chicken Wings

OK, I talk a lot about wholesome, natural foods, but you know what I love and especially want right now that I have been dieting so long? Buffalo Chicken Wings with blue cheese dressing...I know, you couldn't eat anything fattier than that.

Many of my friends get emails everyday from this site called Hungry Girl, I suggest you sign up for it now.

Lisa sends emails out daily with all sorts of good recipes and ideas and warnings about pitfalls people may encounter when attempting to stay lean yet eat at restaurants or buy packaged food (I know a lot of people do this).

She has a recipe in here for buffalo chicken wings that is actually not bad for you, and although it doesn't taste like the greasy ones you get in a restaurant, it more than satisfies my cravings and I do not feel guilty about it!! Yahoo!

Here is her recipe which you can find on her site just search "buffalo"

First she discusses true chicken wings:

Each one contains an average of more than 100 calories and 5 fat grams!!! That's a POINTS® value of 2* per itty-bitty boneless wing. And that's WITHOUT the fatty dressing often served with your wings.

Now she introduces her recipe:

Right Wing!

Ready for a crispy, hot boneless buffalo wing swap? You BETTER be. These spicy nuggets will blow your mind! And for an all-out b-wing experience, serve 'em with celery sticks and some low-cal bleu cheese or ranch dressing (mmmm!)...

8 oz. raw boneless skinless lean chicken breast, cut into 10 nugget-shaped pieces
1/4 cup Fiber One bran cereal (original), ground to a breadcrumb-like consistency in a blender or food processor
1 oz. (about 14 crisps) Pringles Light Fat Free Potato Crisps, Barbecue (or another fat-free BBQ-flavored potato chip)
3 tbsp. Frank's RedHot Original Cayenne Pepper Sauce
dash onion powder
dash garlic powder
dash cayenne pepper
dash black pepper
dash salt

Preheat oven to 375 degrees. Crush potato crisps completely and, in a small dish, mix with cereal crumbs. Add a dash of each of the seasonings and mix well. Place chicken pieces in a separate dish, and cover and toss with Frank's RedHot. Spray a baking pan with nonstick spray. Give each chicken piece a shake (so it's not dripping with RedHot), and then coat it evenly with the crumb mixture. Lay the battered nuggets on the baking pan. Place in the oven, and bake for 10 minutes. Then flip the wings over, and return them to the oven for 10 more minutes, or until outsides are crispy and chicken is cooked throughout. MAKES 2 SERVINGS

Serving Size: 5 wings (half of recipe)
Calories: 175
Fat: 1.5g
Sodium: 1,153mg**
Carbs: 14g
Fiber: 4g
Sugars: <1g
Protein: 27g

POINTS® value 3*

So, I couldn't ever find fat free Pringles but I found low fat, and I used a heck of a lot more than "dashes" of anything. You can find some good fat free or low fat blue cheese dressing in the produce section of the market...I am making these on May 23rd I think. Need I say more? Check out her site.