BONELESS BUFFALO WINGS (adapted from HealthyFeelsHappy)
Ingredients
- 2 small boneless skinless chicken breasts, cut into bite size pieces
- poultry seasoning
- 1/2 cup flour
- 1 tsp garlic powder
- 1/2 tsp cayenne pepper
- 1/2 tsp salt
- 1 egg
For the Sauce
- 2 tbsp butter
- 1/2 cup Frank's Red Hot Sauce
- 1/2 tsp sea salt
- 1/2 tsp cayenne pepper
Directions
- Preheat oven to 400
- Melt butter and set aside to cool
- In a small bowl whisk the egg. In a second bowl mix the flour, garlic powder, cayenne and salt.
- Season chicken pieces with poultry seasoning
- Dip each chicken piece into the egg to coat and then dredge in the flour mixture. Place on a baking sheet sprayed with cooking spray. I line my baking sheet with parchment paper too.
- Spray chicken with cooking spray to brown it while it bakes. Place in oven for 10-15 minutes then flip and cook the other side for 10-15 minutes, or until golden brown.
- Stir the melted butter and Frank's red hot together in a bowl. I found you may need to heat the hot sauce a little if its been in the fridge. If its too cold the butter hardens when you mix the two. Mix in the salt and cayenne pepper.
- Dip each piece of chicken in the sauce and place back on the backing sheet. Return to oven for 1-2 minutes. Not too long or the chicken will be over cooked.
- Serve and enjoy! I usually serve with carrots, celery and homemade 21 day fix ranch dressing.
21 Day Fix counts: 1 1/4 red, 1/2 yellow, 1 teaspoon
Makes approximately 4 servings (*depending on the size of the chicken breast)
These are so good! I've been telling everyone about them.
ReplyDeleteThank you! They have become our go to "cheat" meal. I'm glad you like them!
DeleteHow is butter on the 21 day fix program counted in?
ReplyDeleteI consider butter in the teaspoon category. You can use Smart Balance or Earth Balance vegan butter spread instead of regular butter also. Since the recipe calls for 4 servings and only 2 tbsp of butter or butter spread total, its not that much. I personally use butter because I feel its not as processed as margarine or other spreads. Butter is something you can omit from the recipe if you want. The Frank's hot sauce with a touch of salt and cayenne taste just as yummy :)
DeleteWould the serving be 1.5 tsp's since 2 tbsp = 6 tsp's? Or is that counting too close? I'm new to 21df so still trying to learn all the rules! This looks great though! Thank you for sharing.
DeleteAlso, did you use regular flour or can WW flour be used?
Would the serving be 1.5 tsp's since 2 tbsp = 6 tsp's? Or is that counting too close? I'm new to 21df so still trying to learn all the rules! This looks great though! Thank you for sharing.
DeleteAlso, did you use regular flour or can WW flour be used?
Yes if you are making 1 serving that would be correct. Hot sauce is free so you don't need to count that. If you are being super strict, I would make my sauce and see how much I have...usually its just over a half cup. So that would be approximately 1/8 cup per serving....however, since I dunk the chicken in the sauce, I never use it all.
DeleteAs far as flour, I have used both white and whole wheat...the white tastes better. You use so little of the flour that to me it doesn't matter but t some people it might. I want to eventually try it with almond flour or coconut flour to see what those are like too and that would also make this more of a Paleo recipe too :)
*but to some people it might
DeleteHow many bites is considered a serving?
ReplyDeleteI actually measure the chicken out. Typically, this serves 4, depending on the size of the chicken breast. I usually save 1 Red for dinner and I would do about 3/4 of the red in chicken and the rest homemade ranch dressing. Also it depends on how small you cut the chicken....sometimes I do 1 in pieces and other times, when I'm feeling a little lazy, I might have bigger pieces. I always use that red container as a go to for my serving size though. Hope this helps :)
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ReplyDeleteYou can also use Frank's pre-made buffalo sauce. It tastes similar, but no butter!
ReplyDeleteThese were OUTSTANDING! I passed the recipe onto family and friends who rave about them as well. A new staple in my house thank you so much!
ReplyDeleteHi,
ReplyDeleteI’m really impressed with your blog article, such great & useful knowledge you mentioned here
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