Low Fat Buffalo Wings

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Buffalo wings are a staple for many weekend gatherings…if you have been shying off of them because you are worried about any negative affects to your weight loss program – you are in luck today.

LOW FAT BUFFALO WINGS

  • 1 c All Purpose Flour
  • 2 Skinless Chicken Breast Fillets (6 oz each)
  • 2 t Salt
  • 1/4 c Frank’s or Crystal Louisiana Hot Sauce
  • 1/4 t Ground Black Pepper
  • 2 T Light Butter
  • 1/4 t Cayenne Pepper
  • 2 T Water
  • 1/4 t Paprika Cooking Spray
  • 1/4 c Egg Substitute
  • Fat Free Blue Cheese for Dipping
  • 1 c Skim Milk
  • Celery Sticks for Garnish

Preheat oven to 475. Combine flour, salt, peppers, and paprika in a medium bowl. Whisk egg and milk together in a small bowl. Cut each chicken breast into 6 pieces. Dip each piece into the egg mixture, then into the breading blend; then repeat the process so each piece of chicken is double coated. Coat a baking sheet with cooking spray. Arrange the chicken on the baking sheet and then spray a light coating on each piece. Bake for 10-12 minutes or until it begins to brown. Crank the heat up to broil, and continue to cook the chicken for 2-4 more minutes or until the surface begins to become golden brown and crispy. Ads the chicken cooks, combine the hot sauce, light butter, and water in a small
saucepan over medium low heat. Cook just until the mixture begins to bubble, then remove the sauce from the heat and cover until needed. When the chicken pieces are cooked, remove from the oven and let them cool for a couple minutes. Place the chicken in a covered container with a lid. Pour the sauce over the chicken in the container and shake gently until each piece of chicken is coated with sauce. Pour the chicken onto a plate and serve the dish with Fat free bleu cheese dressing and sliced celery sticks on the side. Serves 4 (serving size 3 pc. as an appetizer).

Nutrition Facts (per serving): 260 cal, 4 g fat, 28 g carbs, 27 g protein

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Exercise Physiologist, Personal Trainer, Wellness Coach, Author and Media Fitness Expert with over 20 years of experience in the health and fitness industry. Has served over 50,000 sessions from one-on-one, semi-private to large group BootCamp classes. Nationally and locally awarded Fitness expert on both ABC & CBS. Most recently developer of a new interactive Wellness and Lifestyle program for small to medium sized companies (Offshore and Onshore).

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