I love, love, love these boneless hot wings! Make a couple of batches for your next get-together …
½ of recipe (5 wings): 174 calories, 3g total fat (0.5g sat fat), 648mg sodium, 7g carbs, 1g fiber, 0.5g sugars, 27.5g protein
You’ll Need: baking sheet, nonstick spray, 2 wide bowls, small bowl, medium-large bowl
Prep: 10 minutes • Cook: 20 minutes
¼ cup whole-wheat panko breadcrumbs
⅛ teaspoon onion powder
⅛ teaspoon garlic powder
Dash cayenne pepper
8 ounces raw boneless skinless chicken breast, cut into 10 nuggets
2 tablespoons egg whites (about 1 large egg’s worth)
2 tablespoons Frank’s RedHot Original Cayenne Pepper Sauce
Optional dip: Clean & Hungry Chunky Blue Cheese Dressing or Clean & Hungry Ranch Dressing (recipes here and here)
1. Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
2. In a wide bowl, mix breadcrumbs with seasonings.
3. Place chicken in another wide bowl. Top with egg whites, and flip to coat.
4. One at a time, shake chicken nuggets to remove excess egg, and lightly coat with seasoned crumbs.
5. Evenly lay nuggets on the baking sheet. Bake for 8 minutes.
6. Flip chicken. Bake until light golden brown and crispy, 8 to 10 minutes.
7. Meanwhile, in a small bowl, combine hot sauce with 2 teaspoons water. Mix well.
8. Transfer chicken to a medium-large bowl. Drizzle with sauce, and gently toss to coat.
MAKES 2 SERVINGS
Chew on This …
Only 50 years ago, the wings were the cheapest part of the chicken. Today, they’re the most desirable and the most expensive. Luckily, my Buffalo wings are made from more-affordable chicken breast. I’m saving you cash and calories!