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.

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.
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