Boneless Buffalo Wings

One of the things that Robert misses most is wings. We occasionally splurge and get wings out, but it's difficult because so many of the sauces include a large amount of honey or sugar. We stick to the mild, medium, or hot wings, or others that aren't very saucy.  Finding recipes that allow us to make wings (boneless or otherwise) at home where we also avoid the extra fat from frying, makes this a little easier.  This is our latest attempt - we used drumsticks because that is what we had in the house, but I look forward to trying this again with chicken fingers.

From Diabetes and Heart Healthy Cookbook:

Boneless Buffalo Wings


Vegetable oil spray
2 Tbsp whole wheat flour
1/4 tsp salt-ree seasoned pepper blend
1 pound boneless skinless chicken breasts (or wings or thighs or drumsticks)
1/4 cup low-fat buttermilk (or skim milk, which is what I used)
1 tsp red hot-peper sauce
1 cup crushed cornflake cereal (about 2.5 cups flakes)
1/4 cup BBQ sauce
1 Tbsp cider vinegar
1 Tbsp honey

1. Preheat oven to 350 degrees. Lightly spray a baking sheet with vegetable oil spray.

2. In a large airtight plastic bag, stir together the flour and seasoned pepper blend. Cut the chicken into 28 strips. Add to the flour mixture. Seal the bag and shake to coat.

3. Add the milk and pepper sauce.  Reseal the bag and shake gently to coat.

4. Put the cornflake crumbs in a shallow bowl. Add the chicken, turning gently to coat. Arrange the chicken in a single layer on the baking sheet. Lightly spray the chicken with vegetable oil spray.

5. Bake uncovered for about 25 minutes (45 or so for drumsticks), or until the chicken is no longer pink in the center and the coating is crispy.

6. Meanwhile in a medium bowl, stir together the BBQ sauce, vinegar, and honey.

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

We didn't coat the chicken because the kids were going to be eating some of this, and Robert took advantage of having the sauce on the side to add more spice - he added a few more drops of hot sauce to his.

We finished this with Cucumber-radish slaw and a green salad.