Tuesday, June 26, 2012

Honey BBQ Boneless Wings

You don't have to give up the good foods in life.....just modify them a little bit!!
Thanks to Hungry Girl, you can have yummy boneless wings! (My weakness at Chili's)

Photo Credit: Hungry Girl
1/4 cup whole-wheat flour
1/8 tsp. each salt and black pepper
8 oz. raw boneless skinless chicken breast, cut into 16 nuggets
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
1/4 cup BBQ sauce with 45 calories or less per 2-tbsp. serving
1 tbsp. honey
2 tsp. Frank's RedHot Original Cayenne Pepper Sauce
1/8 tsp. garlic powder, or more to taste

Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.

In a wide bowl, mix flour, salt, and black pepper.

Place chicken nuggets in a large bowl, top with egg substitute, and toss to coat.

One at a time, shake nuggets to remove excess egg and coat with seasoned flour. Evenly lay on the baking sheet.

Bake for 10 minutes. Flip chicken. Bake until outsides are lightly browned and chicken is cooked through, about 6 minutes.

In another large bowl, thoroughly whisk BBQ sauce, honey, hot sauce, and garlic powder. Add cooked nuggets and toss to coat. Eat up!


Serving Size: 1/2 of recipe (8 wings)
Calories: 264
Fat: 2g
Sodium: 788mg
Carbs: 31g
Fiber: 1.5g
Sugars: 16.5g
Protein: 29.5g

PointsPlus® value 6*

 Serving Size: 1 portion (6 - 8 wings)
Calories: 603
Fat: 30g
Sodium: 1,679mg
Carbs: 50g
Fiber: 1.5g
Sugars: 20g
Protein: 32g

PointsPlus® value 16*

{Low Calorie, JUDDD, & Weight Watcher Meals}

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