Hot Wings

4 ½ oz. protein & 1 carb
   Ingredients:
  • 5 ½ oz. raw, skinless, boneless chicken breast, cut into tender-sized strips
  • ½ cup finely crushed fat free croutons or corn flakes
  • fat free hot wing sauce
  • fat free ranch dressing (under 30 cal/serving)
  • 1 egg*, beaten or ½ container Egg Beaters®

  1. Preheat oven to 350°.
  2. Dip chicken tenders in egg, then coat in bread crumbs.
  3. Spray baking sheet with non-stick spray, then place chicken on sheet and bake for 15 minutes, or until juices run clear when pierced with a fork.
  4. Pour hot wing sauce on chicken to coat thoroughly, drain off excess.
  5. Then simply dip tenders in dressing and watch the ball game.
* Limit of two eggs each week.
º To make this a complete dinner, serve with a veggie or salad and fat free dressing.
° The lazy-cook alternative: Replace raw chicken with 4 ½ oz. (appx. 5 pieces) fat free, frozen, breaded, chicken breast tenders. Microwave or bake according to package directions, then coat in wing sauce as directed above.
Convenience foods, such as frozen tenders, are often high in sodium. If you must use them, drink a TON of water... and don't get mad at us if you retain fluid... WE WARNED YOU!