Recipe Rehab - Boneless BBQ Wings

Ingredients

• 1/4 cup whole-wheat flour
• 1/8 tsp. each salt and black pepper
• 8 oz. raw boneless skinless chicken breast, cut into 16 nuggets
• 2 tbsp. fat-free liquid egg substitute
• 1/4 cup BBQ sauce with 45 calories or less per 2-tbsp. serving 
• 1 tbsp. honey
• 2 tsp. hot sauce 
• 1/8 tsp. garlic powder

Directions

• Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
• In a wide bowl, mix flour, salt, and black pepper.
• Place chicken nuggets in a large bowl, top with egg substitute, and toss to coat.
• One at a time, shake nuggets to remove excess egg and coat with seasoned flour. Evenly lay on the baking sheet.
• Bake for 10 minutes. Flip chicken. Bake until outsides are lightly browned and chicken is cooked through, about 6 minutes.
• In another large bowl, thoroughly whisk BBQ sauce, honey, hot sauce, and garlic powder. Add cooked nuggets and toss to coat.

Nutrition Analysis

8 wings

• 265 calories
• 2 grams of fat

You save:

• 440 calories
• 28 grams of fat