Recipe Rehab - Boneless BBQ Wings

Do you love BBQ chicken wings but hate the amount of fat and calories they contain? Virtua Nutrition helps you keep things in check with this Recipe Rehab version of the popular dish.

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

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