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Category: Appetizers

H-o-t hot boneless buffalo wings

H-o-t hot boneless buffalo wings
Ricardo DeAratanha / Los Angeles Times

Lisa Lillien considers the bowl of cocktail wieners simmered in a quick-fix barbecue sauce as if she were appraising a fine wine. First, she swirls -- to evaluate the richness. Then, she sniffs. Tasting a spoonful of the sauce, she ... Read more

Total time: 40 minutes | Serves 2
Note: Adapted from "Hungry Girl: 200 Under 200: 200 Recipes Under 200 Calories" by Lisa Lillien. Lillien writes, "If you like Buffalo wings, you'll love, love, love these spicy chicken nuggets. Dipping the chicken in Frank's RedHot makes these taste like REAL wings. It's hard to believe how low in fat and calories they are.".
  • 1/4 cup Fiber One bran cereal (original)
  • 1 ounce (about 14 crisps) Pringles Light Fat Free Barbecue Potato Crisps (or another fat-free BBQ-flavored potato chip), finely crushed
  • Dash onion powder
  • Dash garlic powder
  • Dash cayenne pepper
  • Dash black pepper
  • Dash salt
  • 1/2 pound raw boneless, skinless lean chicken breast, cut into 10 nuggets
  • 3 tablespoons Frank's RedHot Original Cayenne Pepper Sauce
  • Nonstick cooking spray

Step 1Heat the oven to 375 degrees.

Step 2Using a blender or food processor, grind the cereal to a breadcrumb-like consistency. Move the cereal to a small bowl, and stir in the crushed potato chips, onion and garlic powders, cayenne and black pepper and salt, mixing well.

Step 3In a medium bowl, combine the chicken with the pepper sauce and toss to coat.

Step 4Shake the excess sauce from each chicken nugget and coat the pieces evenly with the crumb mixture. Place the crumb-covered nuggets on a baking sheet sprayed with nonstick cooking spray.

Step 5Bake the nuggets for 10 minutes, then flip them over and bake until the outsides are crispy and the chicken is cooked throughout, about 10 additional minutes. Remove from the oven and cool slightly before serving.

Each serving:
175 calories; 25 grams protein; 14 grams carbohydrates; 5 grams fiber; 3 grams fat; 1 gram saturated fat; 63 mg. cholesterol; 296 mg. sodium.
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