4 replies to this topic

[Blessed4Life2]

Buffalo wings, although delicious, can total to an astonishing 1,188 calories per serving. Here, the wings have been replaced with low-fat chicken tenders, the buffalo sauce with a great low-fat store-bought product, and regular blue cheese dressing with reduced-fat blue cheese dressing, slashing the calorie total by more than 1/3.

Ingredients

Serves 4

1 cup whole wheat flour

21/2 cups whole wheat panko breadcrumbs

4 large egg whites

12 oz chicken tenders

Salt and freshly ground black pepper

Non-stick cooking spray

1/2 cup spicy Buffalo wings sauce

1/2 cup reduced-fat blue cheese dressing



Directions

Preheat the oven to 450@F. Place a wire rack on a foil- lined baking sheet, and set it aside. Put the flour in a shallow dish. Put the panko in another shallow dish. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks.



Working in batches, dredge the chicken tenders in the flour, shaking off any excess. Add the chicken to the egg whites and toss to coat them completely. Add the chicken, a few pieces at a time, to the bowl of panko and coat completely. Spread the chicken out on the wire rack. Season the chicken well with salt and pepper, and spray it lightly with cooking spray. Bake the tenders until the breading is golden and crispy and the chicken is cooked through, about 14 minutes.


Using a pastry brush, brush the chicken fingers with the Buffalo sauce. Arrange the chicken fingers on a platter, and serve with the blue cheese dressing for dipping.



Nutrition Facts

7.5g fat

308 calories

31g protein

29g carbohydrates

59 mg cholesterol

4g fiber

798mg sodium

[Sarah9699]

OH WOW!! I was sooo craving buffalo wings on Friday and all day I knew I was going to order them with the families pizza from pizza hut that night....I ate 10 !!! As I had to enter that into my MM website for the day I knew it was going to bad but can you believe it was 550 calories??? Add another 154 for the blue cheese dressing and I had quite a dinner!!! I will copy this recipe down for next time for sure, thanks

[LSTRAVEL]

Hello,

I fell off the ban wagon. I am getting back on now. I will keep touching bases with you more often now. How are you doing on your weight? I am disappointed in myself. I will get there. I just need to be a little more patience......

LS

[suzeeQ2011]

Buffalo wings, although delicious, can total to an astonishing 1,188 calories per serving. Here, the wings have been replaced with low-fat chicken tenders, the buffalo sauce with a great low-fat store-bought product, and regular blue cheese dressing with reduced-fat blue cheese dressing, slashing the calorie total by more than 1/3.

Ingredients

Serves 4

1 cup whole wheat flour

21/2 cups whole wheat panko breadcrumbs

4 large egg whites

12 oz chicken tenders

Salt and freshly ground black pepper

Non-stick cooking spray

1/2 cup spicy Buffalo wings sauce

1/2 cup reduced-fat blue cheese dressing
Directions

Preheat the oven to 450@F. Place a wire rack on a foil- lined baking sheet, and set it aside. Put the flour in a shallow dish. Put the panko in another shallow dish. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks.
Working in batches, dredge the chicken tenders in the flour, shaking off any excess. Add the chicken to the egg whites and toss to coat them completely. Add the chicken, a few pieces at a time, to the bowl of panko and coat completely. Spread the chicken out on the wire rack. Season the chicken well with salt and pepper, and spray it lightly with cooking spray. Bake the tenders until the breading is golden and crispy and the chicken is cooked through, about 14 minutes.
Using a pastry brush, brush the chicken fingers with the Buffalo sauce. Arrange the chicken fingers on a platter, and serve with the blue cheese dressing for dipping.
Nutrition Facts

7.5g fat

308 calories

31g protein

29g carbohydrates

59 mg cholesterol

4g fiber

798mg sodium

WOW..these look great!! I will keep this for when I can make my own meals!! Thanks for sharing!

[juliJules]

My family had pizza & wing night recently. I can pass up the pizza, no problem. . .but knew the wings would be a challenge. I bought some of those Morning Star Farms vegetarian 'buffalo wings'. I baked them according to the directions and then tossed them in Frank's Red Hot Wing Sauce and dipped them in Kraft Free Ranch. Add a few veggies and I had a nice MOMO and didn't feel like cheating. Of course, they aren't as good as the real thing. . .but a nice sub.