Tuesday, February 5, 2013

Honey BBQ Wings

When it comes to eating healthy there are two words you don't want to hear - "SUPER BOWL!"
Chips... queso... munchies... dessert platters...
How do you enjoy a fun time with friends and family and not feel deprived of what everyone else is enjoying?
How about a healthier alternative to the traditional Boneless Honey BBQ Wings?

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
1/4 C BBQ sauce (with 45 calories or less per 2-tbsp serving)
1 tbsp. honey
1/8 tsp. garlic powder

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, mix BBQ sauce, honey, and garlic powder.  Add cooked nuggets and toss to coat.

TIP: Make sure you double or triple your recipe for a Super Bowl party.  

Nutritional Information: Serving Size: 1/2 of recipe (8 wings), Calories: 264, Fat: 2 g, Sodium: 788 mg, Carbs: 31 g, Fiber: 1.5 g, Sugars: 16.6 g, Protein: 29.5 g, PointsPlus Value 6 points.  The alternative: Serving Size: 1 portion (6-8 wings), Calories: 603, Fat: 30 g, Sodium: 1,679 mg, Carbs: 50 g, Fiber: 1.5 g, Sugars: 20 g, Protein: 32 g, PointsPlus Value: 16

This is a recipe I found from Hungry Girl

YUM!  Add a little fat free ranch or blue cheese and you are set!  Everyone enjoyed them and they were very filling.  They hit the spot and helped me feel like I wasn't being deprived.

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