Boneless Buffalo Chicken Bites made healthy? YES!
(originally made 2/8/2007)
Been craving these for a while. Had a WW recipe and this recipe from www.aimeesadventure.com. After last week's WW recipe failures, decided to give this recipe a go. Excellent! Heat is easily adjustable, left some plain for my little guy.
I was lazy bought chicken tenders and didn't cut them up any further. :) Other changes are noted in ( ).
Boneless Buffalo Chicken Bites
1 Cup Flour*
2 teaspoons Salt
1/4 teaspoon Black Pepper
1/4 teaspoon Cayenne Pepper (I used Chili powder)
1/4 teaspoon Paprika
1/4 cup Egg Substitute (I used 1 whole egg)
1 Tablespoon Skim Milk
1 Pound Boneless -- Skinless Chicken Breasts
Non-stick Cooking Spray
1/4 Cup Frank's Hot Sauce
2 Tablespoons Fat Free Margarine Spread (I used ICBINB spray about 1T)
2 Tablespoons Water
Preheat oven to 475 degrees. Combine the flour, salt, cayenne pepper, black pepper and paprika in a medium bowl. Whisk the egg and milk together in a small bowl. Slice the chicken breasts into large chunks (2-3 bites per chunk). Working with one piece of chicken at a time, dip each piece into the egg mixture, then into the breading blend; then repeat the process so that each piece of chicken is double coated. Place a piece of foil (dull side up) onto a cookie sheet and spray with non-stick cooking spray. Arrange the chicken on the baking sheet and then spray a light coating over the top of each piece. Bake the chicken for 10-12 minutes or until it begins to brown
Turn the heat up to broil and continue to cook the chicken for 2-3 more minutes or until the surface begins to become golden brown and crispy. As the chicken cooks, combine the hot sauce, margarine and water in a microwave save dish. Microwave on high until the mixture begins to bubble, then remove the sauce from the heat and cover until it's needed. When the chicken pieces are cooked, remove them from the oven and let them cool for a couple of minutes. Place the chicken into a covered container, cover, and then shake gently until each piece is coated. Serve immediately.
Serves: 4 (weigh all of it and divide the ounces by 4)
Per Serving: 205 Calories; 3g Fat (14.7% calories from fat); 29g Protein; 13g Carbohydrate; 1g Dietary Fiber; 69mg Cholesterol; 1035mg Sodium. Exchanges: 1 Grain (Starch); 4 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat. WWP: 4
Been craving these for a while. Had a WW recipe and this recipe from www.aimeesadventure.com. After last week's WW recipe failures, decided to give this recipe a go. Excellent! Heat is easily adjustable, left some plain for my little guy.
I was lazy bought chicken tenders and didn't cut them up any further. :) Other changes are noted in ( ).
Boneless Buffalo Chicken Bites
1 Cup Flour*
2 teaspoons Salt
1/4 teaspoon Black Pepper
1/4 teaspoon Cayenne Pepper (I used Chili powder)
1/4 teaspoon Paprika
1/4 cup Egg Substitute (I used 1 whole egg)
1 Tablespoon Skim Milk
1 Pound Boneless -- Skinless Chicken Breasts
Non-stick Cooking Spray
1/4 Cup Frank's Hot Sauce
2 Tablespoons Fat Free Margarine Spread (I used ICBINB spray about 1T)
2 Tablespoons Water
Preheat oven to 475 degrees. Combine the flour, salt, cayenne pepper, black pepper and paprika in a medium bowl. Whisk the egg and milk together in a small bowl. Slice the chicken breasts into large chunks (2-3 bites per chunk). Working with one piece of chicken at a time, dip each piece into the egg mixture, then into the breading blend; then repeat the process so that each piece of chicken is double coated. Place a piece of foil (dull side up) onto a cookie sheet and spray with non-stick cooking spray. Arrange the chicken on the baking sheet and then spray a light coating over the top of each piece. Bake the chicken for 10-12 minutes or until it begins to brown
Turn the heat up to broil and continue to cook the chicken for 2-3 more minutes or until the surface begins to become golden brown and crispy. As the chicken cooks, combine the hot sauce, margarine and water in a microwave save dish. Microwave on high until the mixture begins to bubble, then remove the sauce from the heat and cover until it's needed. When the chicken pieces are cooked, remove them from the oven and let them cool for a couple of minutes. Place the chicken into a covered container, cover, and then shake gently until each piece is coated. Serve immediately.
Serves: 4 (weigh all of it and divide the ounces by 4)
Per Serving: 205 Calories; 3g Fat (14.7% calories from fat); 29g Protein; 13g Carbohydrate; 1g Dietary Fiber; 69mg Cholesterol; 1035mg Sodium. Exchanges: 1 Grain (Starch); 4 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat. WWP: 4
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