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Tuesday, May 5, 2009


Recipe: H-O-T Hot Boneless Buffalo Wings
APRIL 16, 2009 (original)
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Serves: 2 (5 wings each) Preparation time: 10 minutes / Total time: 30 minutes

1/4 cup Fiber One Original bran cereal

1 ounce (about 14 crisps) Pringles Light Fat-Free Barbecue potato crisps or another brand of fat-free barbecue-flavored potato chips

Dash of onion powder

Dash of garlic powder

Dash of cayenne pepper

Dash of black pepper

Dash of salt

8 ounces boneless, skinless chicken breast, cut into 10 nuggets

3 tablespoons Frank's Red Hot Original Cayenne Pepper sauce

Nonstick cooking spray

Preheat oven to 375 degrees.

In a blender or food processor, grind Fiber One to a bread crumb-like consistency. Crush the potato crisps in a bowl. In a small dish, mix crushed crisps with cereal crumbs. Add the onion powder and garlic powder, cayenne pepper, black pepper and salt and mix well.

Place the chicken pieces in a separate dish. Cover with the hot sauce and toss to coat.

Coat a nonstick baking sheet with cooking spray. Give each chicken piece a shake so it's not dripping with sauce, then coat evenly with crumb mixture. Place crumb-covered nuggets on the baking sheet.

Bake in the oven for 10 minutes.

Flip nuggets over and bake for 10 more minutes, or until outsides are crispy and chicken is cooked throughout.

From "Hungry Girl: 200 Under 200" by Lisa Lillien (St. Martin's Griffin, $19.95). Tested by Susan M. Selasky for the Free Press Test Kitchen. Analysis per 5 wings. 193 calories (14% from fat), 3 grams fat (1 gram sat. fat), 18 grams carbohydrates, 25 grams protein, 731 mg sodium, 63 mg cholesterol, 43 mg calcium, 5 grams fiber.