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Healthy, Low Fat Boneless Wings

Healthy, Low Fat, High Protein, Boneless Wings

Ingredients

Scale
  • 1 Medium sized chicken breast 200g (3.5oz)
  • 1 Bag of Quest protein chips
  • 1/8 Cup (14g) fat-free mozzarella cheese
  • 1 Tbsp (10-12g) whole wheat flour
  • 2 Egg whites (70g egg substitute)
  • Sauce of your choice

Instructions

  1. Trim the excess fat from a medium-large sized chicken breast.
  2. Cut your breast into 10-15 nugget sized pieces.
  3. Transfer wings into a dish, and cover them with 1 Tbsp hot sauce and set them aside.
  4. Breading:
  5. In a blender add:
  6. One bag of Quest Protein chips
  7. And 1/8 cup or 14g of Fat Free mozzarella cheese
  8. Using the pulsing mechanism on your blender crush you chips and cheese into a fine crunchy consistency and transfer to a shallow dish
  9. * You can also use Corn Flakes or pork rinds
  10. Now take out another shallow dish and add 1Tbsp (10-12g) white whole wheat flour
  11. In another small bowl add 2 egg whites or (70g) egg substitute.
  12. Start wing assembly line
  13. With your LEFT HAND...
  14. Coat each boneless wing piece in your flour
  15. Then give them a quick egg white bath
  16. Finally drop them into your Quest Protein chip mix and with your RIGHT HAND roll and press your boneless wings into the Quest Chip mix.
  17. Transfer you breaded wings to a baking sheet sprayed with buttered flavored Pam and give your wings a quick spray with the pam as well.
  18. Bake at 400 degrees for 40 minutes and flip them halfway through (20 minute mark)
  19. When you turn them give them a quick spray with your buttered flavored pam.
  20. Cool your boneless wings on a paper towel for 2-5 minutes, this will help soak up any excess moisture, and keep them crispy.
  21. Dip them in the sauce of your choice one at a time and serve!

Notes

10 Weight Watcher Points Plus

Nutrition