So you’ve set your new year’s resolutions. You’ve written them down, made some changes, things are going well. If you’re like 90% us, weight loss is on the top of the resolution list. If you are among that 90%, at this point you’ve probably gotten a gym membership. You’ve probably also made it to the health food store for some protein powder, vitamins, and other “when you’re in a hurry” essentials. Well done! You’re off to a great start. And so am I.
Watch out for hurdles. Party food can really sabotage a low fat, low calorie diet plan. I need a game plan for avoiding all those fatty, albeit delicious, finger foods at the party.
I simply can’t turn down boneless chicken wings. If they’re at the party, I’m going to eat them. My strategy is to bring my own chicken wings that have been altered to be not just low fat but nutritious and still delicious. They are oven baked instead of deep fried and I’ve replaced the white flour breading with wheat germ which gives them into a nice dose of folic acid. There are a lot of foods that do not translate well from fattening to nutritious. This is not one of them. I was actually surprised at how yummy these turned out.
Skinny Boneless Chicken Wings
- 4 large boneless chicken breasts
- ½ cup low-fat milk
- 3 eggs
- 1 tsp water
- ¾ cup wheat germ flakes
- ½ cup freshly grated Parmesan
- Salt and pepper
- Frank’s Red Hot Sauce
Preheat oven to 350 degrees. Cut each chicken breast into 3 evenly sized pieces. Place milk and a small shallow bowl. Beat eggs and water in another bowl until slightly foamy. In another Bowl combine wheat germ cheese and salt and pepper to taste. Dip each piece of chicken individually in milk, then we term mixture, then eggs, and then wheat germ mixture a second time. Place on a lightly greased cookie sheets. Repeat with all the pieces of chicken. Lightly spray each piece of chicken with cooking spray. (Olive oil spray us best)
Bake for 20 minutes turning over halfway through cooking time. until the chicken reaches an internal temperature of 170 degrees. Sprinkle them with Frank’s Red Hot Sauce to taste. I love spice so I tend to use a lot.
Serve these Skinny Boneless Chicken Wings with light ranch or blue cheese salad dressing.