I am unashamed to say that I adore bar snacks. From fried mozzarella sticks to nachos, from fries to wings I love every greasy mouthful. Unfortunately I may as well apply the fat directly to my thighs because I seem to store it virtually overnight. So, whist I can never see a time where I not eat greasy bar snack again, as much as possible I have tried to make a version that makes me feel like I am eating something that is not so good for me, when in actual fact it is pretty good (who knew that buffalo wing sauce that you buy in the store has virtually no calories). I have included these here under kids meals, but in hindsight they are probably a little too spicy for most children. So if you are making these for the family, serve them with sauce for the grown ups and with out for the kids. They then have healthy chicken nuggets and you get the "wings".
16 oz raw Chicken Breast 1 Cup Cornflake Crumbs 2 Egg whites 1/2 Cup of Buffalo Wing Sauce Cooking spray
Method
Preheat the oven to 350 degree F. Cut the chicken tenderloin from the chicken breasts and then cut up the chicken into pieces about the same size as the tenderloin. Wisk the egg whites lightly and dip the chicken breasts into egg white and then into the cornflake crumbs to coat. Spray a baking tray lightly with cooking spray (or use a silicone sheet if you have one) and bake the chicken for 15 - 20 minutes or until done. I find that in the true tradition of many home cooks I know, that unless you are diligent about cutting the chicken into pieces that are exactly the same size you may have to resort to the tried and true method of cutting into a piece to make sure it is done. If necessary, serve that piece cut side down. Coat in the buffalo sauce and serve.
Calories
Fat
Sodium
Carbs
Fiber
Protein
143
1.75 g
592.5 mg
7.75g
0.25g
25.25g
Serving Suggestions
These additions obviously add calories, fat etc etc......
We like to eat these with carrot and celery sticks and a LITTLE low calorie blue cheese dressing, it just adds to the "buffalo wings at a bar "feel. You can find recipes for "Lite" blue cheese dressings, but I find that I give into my laziness and just buy one from the grocery store.
