Friday, April 29, 2016

Clean Boneless Buffalo Wings

Erin Traill, Diamod Beachbody Coach, Baked Boneless Buffalo Wings, healthy swap, fit mom, weight loss, clean eating, 21 day fix recipe

I love boneless wings - crunchy outside, yummy sauce! But holy calories, fat and sugar (yes, from the sauces)! After some experimenting, I think this is the cleanest and most yummy solution! Bonus - the girls loved the chicken before the sauce, so I saved them plain for them and they thought it was Chick-fi-la! I am thinking this will be bomb in a wrap or on top of a salad - All around win in our house!

What you need:

  • 3 boneless, skinless chicken breasts, cut into bite size pieces
  • 1 egg
  • 1/2 cup of whole wheat flour
  • 1/2 cup of Frank's hot sauce (I didn't use as much because the girls ate them plain)
  • 1 tbsp. butter, melted (optional)
  • 1 tsp garlic powder
  • 1 tsp seasoning salt
  • Extra Virgin Olive Oil Spray

What you need to do:

  1. Preheat over to 400.
  2. In a bowl, crack and scramble egg.
  3. In a second bowl, add flour, garlic powder and seasoning salt - mix thoroughly
  4. Spray a baking sheet with olive oil spray (I love the Target Simply Balanced Organic Extra Virgin Olive Oil Spray
  5. Dip the chicken in the egg to coat.
  6. Next, dredge the chicken in the flour mixture and cover evenly
  7. Place coated chicken on baking pan.
  8. Once complete, spray the tops with the olive oil spray (helps them to brown)
  9. Bake for 10 minutes, then flip and bake for 10 more minutes
  10. Optional step: Stir melted butter and franks together in a bowl and dip the baked chicken in the mixture until evenly coated - I just dipped mine in franks and left the girls plain!
Perfect to dip into Bolthouse Yogurt Ranch! Enjoy!

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