Recipe: Buffalo Wings Can Drop Calories Without Sacrificing Taste

Scott Roberts January 13, 2009 at 5:42 am food Digg this Article

Low Calorie Buffalo Wing Recipe Want something lower in calories for the New Year? Give the following recipe a shot, courtesy of the Fort Wayne News-Sentinel:

Recipe: Buffalo 'wings' can drop calories without sacrificing taste

By Kathy Manweiler
of The Wichita (Kan.) Eagle

When you place an order for boneless buffalo wings with blue cheese dressing, more than 1200 calories and about 90 fat grams could land on your table.

But my homemade version offers the flavor you crave without the extra calories.

With this recipes, you can have two boneless buffalo wings with 2 tablespoons of blue cheese dressing for 262 calories and 13.5 fat grams.

Boneless buffalo wings

Makes 12 pieces. Serves 6.

Ingredients:
1 cup trans fat-free panko (Japanese) breadcrumbs
1/2 teaspoon ground black pepper
1/4 teaspoon cayenne pepper
1/4 teaspoon paprika
Ice water
1/2 cup light mayonnaise
2 boneless, skinless chicken breasts
1/4 cup hot sauce
Cooking spray

Preheat oven to 400 degrees. Set a rack on a foil-lined baking sheet. Spray rack generously with cooking spray.

Combine first four ingredients in a pie plate or shallow bowl and mix well. Slice each chicken breast into six pieces, then put chicken in a large bowl of ice water until well-chilled. Remove chicken from ice water and pat dry with paper towels. Using a pastry brush, thoroughly coat each piece of chicken breast with light mayonnaise. Transfer chicken to pie plate and bread each piece.

Put chicken on prepared rack and spray each piece lightly with cooking spray.

Place baking sheet on bottom shelf of oven and bake for about 30 minutes, or until coating crisps and browns.

Place baked chicken pieces into a container that has a lid. Pour hot sauce over chicken in container, cover with lid and shake gently until each piece of chicken is coated with hot sauce.

Serve with blue cheese dressing on the side.

Per serving (2 pieces): 193 calories, 7.5 g fat, 270 mg sodium, 8 g carbs, 19 g carbs, and 45 mg cholesterol.

Blue cheese dressing

Makes about 2 1/4 cups.

Ingredients:
4 ounces reduced-fat blue cheese crumbles
1 cup light mayonnaise
1/2 cup light sour cream
1/4 cup finely chopped parsley
2 tablespoons red wine vinegar
1 teaspoon fresh garlic, minced
1 teaspoon Worcestershire sauce
Salt and pepper to taste

Whisk all ingredients together and refrigerate dressing for at least a few hours to blend flavors before serving.

Per 2-tablespoon serving: 69 calories, 2.2 g carbs, 89 mg sodium and 6 g fat.

— Adapted from a "Top Secret Restaurant Recipes 2," recipe by Chef Todd Wilbur — Adapted from a "Joy of Cooking" recipe

Comments

d.s.
2009-01-15 08:23:57

Thank you for posting this. The recipe above suggests that a serving size is 2 pieces. That would no where near what I'm able to eat; it would probably be 6 or 8 of 'em. And I'm not a big fat guy, either. I just have a healthy appetite.

Add Your Comment:

* Name:
* E-mail:
Website:	Please include "http://" in your website address.
Leave blank:
	Notify me about new comments on this page Hide my email
* Comments:
*Captcha:	=
	(Please wait a minute or two after hitting "submit" for your comment to appear)