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T.G.I. Friday's BBQ Chicken Wings Reduced-Fat

By Todd Wilbur


Score: 5.00. Votes: 1
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You've got to hand it to him. Alan Stillman thought that if he opened his own restaurant, it might be a great way to meet the flight attendants who lived in his New York City neighborhood. Not only did the dude follow through on his plan in 1965 with the first T.G.I. Friday's, but today the company is 387 units strong. 

Friday's kitchen came up with a delicious blend of barbecue sauce and apple butter for coating the deep-fried chicken wings. For our reduced-fat clone, we'll re-create the same taste of the barbecue sauce, but we'll strip the skin from the chicken wings and bake the wings to cut the fat way down.

Nutrition Facts
Serving size–3 pieces
Total servings–4
Calories per serving–150 (Original–235)
Fat per serving–6 g (Original–16 g)

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

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  • Oil nonstick cooking spray
  • 12 chicken wings with skin
  • 1/2 cup Bull's-Eye or K.C. Masterpiece Barbecue Sauce (original flavor only)
  • 2 tablespoons apple butter
  • 1/2 cup flour
  • 1 teaspoon salt
  • 1/2 teaspoon ground pepper
  • 1 cup milk
  • Do This
    • Restaurant/Brand
      T.G.I. Friday's
    • Instructions

      1. Preheat the oven to high broil.

      2. Line a cookie sheet or shallow baking pan with a sheet of aluminum foil. Spray the foil with nonstick spray.

      3. Arrange each chicken wing on the foil with the side that has the most skin on it facing up. Broil the wings for 12 to 14 minutes or until the skin begins to turn light brown and becomes crispy. Remove the wings from the oven and let them cool. Turn the oven to 450 degrees F.

      4. While the wings are broiling, combine the barbecue sauce with the apple butter in a small bowl. Chill the sauce until the wings are ready.

      5. Prepare the breading by combining the four, salt, and pepper in a small bowl. Pour the milk into another small bowl.

      6. When you can handle the chicken wings, remove the skin from each one. Throw the skin out.

      7. Dip the wings, one at a time, into the breading, then into the milk, and finally back in the breading, so that each one is well coated.

      8. Place the wings back onto the baking sheet. Spray a coating of oil spray over each wing so that the breading is completely moistened, and then bake the wings at 450 degrees for 12 minutes. Crank the oven up to broil for 3 to 5 minutes or until the wings begin to brown and become crispy.

      9. Remove the wings from the oven. Let them rest for about a minute, then put them into a large plastic container or jar with a lid. Pour a generous amount of sauce over the wings, cover, and gently shake the wings up so that they are all well coated with the sauce. Be careful not to shake too hard or the breading may fall off. Serve immediately.

      Serves 3 as an appetizer.

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Score: 5.00. Votes: 1
Rating of votes (1)
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arthur cathey
Feb 13, 2016, 23:00

I took some TGIF wings to a get together. The people thought it was my recipe. I finally had to confess. it was the best!!

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