Bonelss Buffalo Wings

About a year or two ago I was diagnosed as pre-diabetic which was odd since I thought, actually every one thought, I ate right and did get some exercise it puzzled everyone but I took it in stride and much like when you got married everyone you saw was married, when you had kid there were kids everywhere I was surprised to find so many friends family and acquaintances with one stage of another diabetes.  So I took action change my eating habits some, walk at least 2 miles 5 times a week do three flights of stairs at work etc. etc. and my doc calls me her poster person. My blood sugar is normal and I have lost weight by just cutting back a little. The recent holidays took their toll but you got to live if you know what I mean.

We found this recipe for buffalo chicken wings and thought it was great. We did not notice that it was an appetizer and that it fed 14 until our second time eating it, it made a good meal with left overs for salads the next day or two.

Boneless Buffalo Wings

Prep 20-30 minutes

Cook: 25 minutes

 Ingredients

  • Vegetable oil spray
  • 2 Tbsp. Whole Wheat Flour
  • ¼ tsp. salt free season pepper blend or I like mixed ground pepper corns or just ground black pepper
  • 1 pound boneless, skinless chicken breasts, remove all visible fat
  • ¼ cup fat free or low fat butter milk. I keep the dried kind in the refrigerator all the time.
  • 1 tsp. red hot pepper sauce
  • 1 cup crushed cornflakes cereal about 2 ½ cups flakes
  • ¼ cup BBQ sauce (Whole Foods has a great sauce with no high glucose corn syrup)
  • 1 Tbsp. cider vinegar
  • 1 Tbsp. honey

 How

Preheat the oven to 350°F. Lightly spray a backing sheet with vegetable oil spray.

In a large airtight plastic bag stir together the flour and the pepper. Cut chicken into 28 strips. Add to the flour mixture. Seal the bag, I like to blow some air into it first, and shake to coat.

Now add the buttermilk and hot pepper sauce, reseal and shake gently to coat.

Put the cornflakes in a shallow bowl. Add the chicken, turning gently to coat. Arrange the chicken in a single layer on the baking sheet. Lightly spray the chicken with vegetable oil spray.

Bake uncovered for about 25 minutes until chicken is no longer pink in the center and the coating is crispy. After a while you can tell just by touch when it is done.

Meanwhile in a medium bowl, stir together the BBQ sauce, vinegar and honey.

Add chicken to the sauce, stirring gently to coat or serve on the side.

Hints:

I put the cornflakes in a plastic bag and use a rolling pin to crush.

I will spread parchment paper on the baking sheet, make clean up easier

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