Boneless Barbecue “Wings”

Boneless Barbecue “Wings”
Source: Diabetes and Heart Healthy Cookbook, 2nd edition. Recipe Credit: .
Summary

Boneless chicken breast meat with a crunchy baked coating stands in for traditional chicken wings in this easy-to-prepare recipe. An enhanced barbecue sauce gives it a spicy-sweet appeal.

  • Prep time
    15 min
  • Cook time
    25 min
  • Servings
    14 Servings
  • Serving size
    2 pieces chicken and scant 1 1/2 teaspoons sauce
Nutrition Facts

Nutrition Facts

14 Servings

  • Serving Size
    2 pieces chicken and scant 1 1/2 teaspoons sauce
  • Amount per serving Calories 75

  • Total Fat 1g
    • Saturated Fat 0g
    • Trans Fat 0g
  • Cholesterol 20mg
  • Sodium 90mg
  • Total Carbohydrate 8g
    • Dietary Fiber 1g
    • Total Sugars 3g
  • Protein 8g
  • Potassium 150mg
  • Phosphorus 80mg

Choices/Exchanges: 1/2 Carbohydrate, 1 Lean meat

Ingredients

Ingredients

  • whole-wheat flour or all-purpose flour
    2 tbsp
  • seasoned pepper blend (salt-free)
    1/4 tsp
  • low-fat buttermilk (low-fat)
    1/4 cup
  • red hot-pepper sauce
    1 tsp
  • corn flake cereal (crushed, (about 2 1/2 cups flakes))
    1 cup
  • chicken breasts (boneless, skinless, all visible fat discarded, cut into 28 strips)
    1 lbs
  • barbeque sauce (lowest sodium available)
    1/4 cup
  • cider vinegar
    1 tbsp
  • honey
    1 tbsp
Directions

Directions

  1. Preheat the oven to 350°F. Lightly spray a baking sheet with cooking spray.

  2. In a medium shallow dish, stir together the flour and seasoned pepper blend. In a second shallow dish, whisk together the buttermilk and hot-pepper sauce. Put the corn flake crumbs in a third shallow dish. Set the dishes and baking sheet in a row, assembly-line fashion. Working in batches, dip the chicken in the flour mixture, then in the buttermilk mixture, and finally in the corn flake mixture, turning to coat at each step and gently shaking off any excess. Using your fingertips, gently press the coating mixture so it adheres to the chicken.

  3. Arrange the chicken in a single layer on the baking sheet. Lightly spray the top of the chicken with cooking spray.

  4. Bake for 25 minutes, or until the chicken is no longer pink in the center and the coating is crisp.

  5. Meanwhile, in a medium bowl, whisk together the barbecue sauce, vinegar, and honey.

  6. Add the chicken to the sauce, stirring gently to coat, or serve the sauce on the side.

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