O.M.G. I think I may have figured out the secret to perfect oven baked “fried” chicken And of course I’m going to share it with all of you Thanks to all of you who voted for the Boneless Buffalo Bites recipe A SNACK size of boneless wings at BWW is 780 calories ➡️ Compare to this homemade recipe that tastes just as good (if not better) for only 237 calories!!
I always tell my patients how making your favorite restaurant foods at home can help you avoid so many unnecessary added ingredients and help you stay on track with your nutrition And this recipe is a GREAT example
Calories per serving: 237
Protein per serving: 25g
Carbs per serving: 26g
Fat per serving: 3.8g
12 oz boneless skinless chicken
¾ cup flour (divided into ½ cup and ¼ cup)
1 cup panko
1 teaspoon black pepper
1 teaspoon paprika
1 teaspoon garlic powder
2 egg whites
2 tablespoon nonfat plain Greek yogurt
½ cup franks wing sauce
1. Cut chicken into bite-sized pieces (try to make them about the same size for even cooking!) Preheat oven to 450 and move one oven rack to the middle of oven.
2. Fill one bowl with ½ cup flour. Fill a second bowl with ¼ cup flour, panko, and spices. Fill a third bowl with egg, egg whites, and Greek yogurt.
3. Line a cookie sheet with parchment paper. Dip chunks into plain flour, then egg mixture, then panko mixture and place onto cookie sheet. Spray with a little olive oil spray if desired.
4. Bake for 10 mins, then flip chicken and cook for an additional 8 mins. Add wings to a bowl with wing sauce and toss (gently) until completely coated, then put back on cookie sheet. Switch oven to broil (high) and broil for 1-2 mins. Remove from oven, serve with veggies of choice, and enjoy!
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