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

Make an appointment with a Virtua registered dietitian

The path to healthy eating is one phone call away.

1-888-VIRTUA-3 1-888-VIRTUA-3

You may also like

Healthy Layered Pasta Veggie Bake Recipe

Recipe - Layered Pasta and Veggie Bake

A deliciously different take on white lasagna with little (or no) cheese and big on veggies.

Read More
Tuna and White Bean Salad Healthy Recipe

Recipe - Tuna and White Bean Salad

Serve this crunchy and refreshing tuna salad in lettuce leaf cups or on whole grain bread.

Read More
Recipe Rehab - Banana Bread

Recipe Rehab - Chocolate Chip Banana Bread

One slice of this easy-to-make recipe is both moist and tasty and will save you 150 calories and 8.5 grams of fat from a traditional banana bread.

Watch Video
Recipe Rehab - Beef Sliders

Recipe Rehab - Beef Sliders

These easy-to-make mini sandwiches are bursting with big-time flavor and will be the perfect appetizer for your next party.

Watch Video
Recipe Rehab - Mac & Cheese

Recipe Rehab - Macaroni & Cheese

The healthy take of this popular comfort food is creamy, cheesy and savory and will save you nearly 300 calories from the boxed version.

Watch Video
Healthy Recipe - Sausage Egg and Cheese Breakfast Sandwich

Recipe Rehab - Sausage, Egg & Cheese Breakfast Sandwich

Many breakfast choices are loaded with calories and fat. Enjoy a healthy breakfast that not only tastes good but is guilty-free.

Watch Video
Showing 6 of 30