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Chili's Boneless Buffalo Wings Reduced-Fat

By Todd Wilbur


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This conversion for Chili's new appetizer give us the spicy flavor of traditional Buffalo chicken wings without the bones or fatty skin, and a way to bake the chicken, rather than fry it, so that we eliminate even more of those pesky fat grams. These "wings" are actually nuggets sliced from chicken breast fillets that have been breaded and fried and smothered with the same type of spicy wing sauce used on typical wings, but without the butter. If you like Buffalo wings, you'll love this reduced-fat clone, which can be served up with some celery sticks and fat-free bleu cheese dressing on the side for dipping.

Nutrition Facts
Serving size–3 pieces
Total servings–4
Calories per serving–200 (Original–280)
Fat per serving–5.5g (Original–15g)

Source: Low-Fat Top Secret Recipes by Todd Wilbur.

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  • 1 cup all-purpose flour
  • 2 teaspoons salt
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon ground cayenne pepper
  • 1/4 teaspoon paprika
  • 1/4 cup egg substitute
  • 1 cup reduced-fat (2%) milk
  • 2 skinless chicken breast fillets
  • Oil cooking spray
  • 1/4 cup Frank's or Crystal Louisiana hot sauce
  • 2 tablespoon fat-free butter-flavored spread
  • 2 tablespoons water
On The Side
  • Fat-free bleu cheese dressing (for dipping)
  • Celery sticks
  • Do This
    • Restaurant/Brand
      Chili's
    • Instructions

      1. Preheat oven to 475 degrees F.

      2. Combine flour, salt, peppers, and paprika in a medium bowl.

      3. Whisk the egg and milk together in a small bowl.

      4. Slice each chicken breast into 5 or 6 pieces.

      5. Working with one or two pieces of chicken at a time, dip each piece into the egg mixture, then into the breading blend; then repeat the process so that each piece is double-coated.

      6. Coat a baking sheet with a generous portion of the oil cooking spray. Arrange the chicken on the baking sheet and then spray a light coating over the top of each piece.

      7. Bake the chicken for 10 to 12 minutes or until it begins to brown. Crank the heat up to broil, and continue to cook the chicken for 2 to 4 more minutes or until the surface begins to become golden brown and crispy.

      8. As the chicken cooks, combine the hot sauce, butter-flavored spread, and water in a small saucepan over medium/low heat. Cook just until the mixture begins to bubble, then remove the sauce from the heat and cover it until it's needed.

      9. When the chicken pieces are cooked, remove them from the oven and let them cool for a couple minutes. Place the chicken into a covered container such as Tupperware or a large jar with a lid. Pour the sauce over the chicken in the container, cover, and then shake gently until each piece of chicken is coated with sauce. Pour the chicken onto a plate and serve the dish with fat-free bleu cheese dressing and sliced celery sticks on the side.

      Serves 4 as an appetizer.

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