Recipes

Appetizers

Better-for-You Buffalo Wings

Ingredients:

  • 2 teaspoons seasoned salt
  • 2 teaspoons chili powder
  • 2 teaspoons garlic powder
  • 1 teaspoon freshly ground pepper
  • 2 tablespoons flour
  • 2 1/2 pounds (about 28) wing drumettes (look for skinless drumettes if available)
  • 1/4 cup nonalcoholic or light beer (chicken broth or wine can also be used)
  • light blue cheese dressing (optional)

Preparation:

  1. In a small mixing bowl, stir together the seasoned salt, chili powder, garlic powder, pepper, and flour. Remove and discard the skin from the wings (if you weren't able to find skinless drumettes). Dip each wing into the seasoning mixture, pressing the mixture onto the chicken to coat well.
  2. Generously coat a large nonstick skillet with canola cooking spray and place over medium-high heat. Add the chicken wings (cooking in batches if necessary) and cook for about 4 minutes, or until the bottoms are browned.
  3. Flip with prongs and cook for about 4 minutes more.
  4. Reduce the heat to medium-low and add the beer. Cover the pan and cook for about 5 minutes. If the wings aren't cooked through, turn them over and cook for a few minutes more.
  5. Remove from the heat and serve hot with light blue cheese dressing if desired (not included in nutrition information below).

Yield:
Makes 7 servings (4 wing drumettes per serving)

Nutritional Information
per serving: 174 calories, 29 g protein, 2 g carbohydrate, 4.5 g fat, 1.2 g saturated fat, 73 mg cholesterol, 539 mg sodium. Calories from fat: 23 percent.

© 2007 WebMD Inc. © 2006 Elaine Magee


Last Editorial Review: 6/11/2007




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