Recipe Rehab - Boneless BBQ Wings

Do you love BBQ chicken wings but hate the amount of fat and calories they contain? Virtua Nutrition lightens up your favorite app with a recipe that would be welcome at any tailgate or party! 

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
Registered Dietitian

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