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Boneless Barbecue “Wings”
15 min prep time
25 min cook time
14servings
Recipe by
American Heart Association
Source
Diabetes and Heart Healthy Cookbook, 2nd edition
How to Make Boneless Barbecue “Wings”
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.
15 min prep time
25 min cook time
14servings
2 pieces chicken
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Step-By-Step Instructions:
- Preheat the oven to 350°F. Lightly spray a baking sheet with cooking spray.
- 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.
- Arrange the chicken in a single layer on the baking sheet. Lightly spray the top of the chicken with cooking spray.
- Bake for 25 minutes, or until the chicken is no longer pink in the center and the coating is crisp.
- Meanwhile, in a medium bowl, whisk together the barbecue sauce, vinegar, and honey.
- Add the chicken to the sauce, stirring gently to coat, or serve the sauce on the side.
Nutrition facts
14 Servings
-
Serving Size
2 pieces chicken
- Amount per serving Calories 75
-
Total Fat
1g
- Saturated Fat 0g
- Trans Fats 0g
- Cholesterol 20mg
- Sodium 90mg
-
Total Carbohydrate
8g
- Dietary Fiber 1g
- Total Sugars 3g
- Added Sugars 2g
- Protein 8g
- Potassium 150mg
- Phosphorous 80mg
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
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