Healthier Clone of Wendy’s Sweet & Spicy Asian Wings

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Healthier Clone of Wendy’s Sweet & Spicy Asian Wings

Post  Admin on Wed Aug 26, 2009 7:17 pm

Healthier Clone of Wendy’s Sweet & Spicy Asian Wings

4 oz. raw boneless skinless lean chicken breast, cut into 8 nuggets
2 tbsp. fat-free liquid egg substitute
2 tbsp. whole-wheat flour
2 tbsp. sweet chili sauce
1 tsp. seasoned rice vinegar
1/4 tsp. red pepper flakes
Dash salt
Dash black pepper

Preheat oven to 375 degrees.

Line a baking sheet with aluminum foil and/or spray with nonstick spray.

Place chicken in a bowl, cover with egg substitute, and toss to coat. Set aside.

In a separate bowl, combine flour, salt, and black pepper, and mix well. One at a time, transfer chicken nuggets to the flour bowl, giving them a shake first to remove excess egg substitute -- coat completely with flour, and then transfer to the baking sheet.

Bake in the oven for about 16 minutes, flipping halfway through, until chicken is fully cooked. Remove from the oven and set aside.

Combine chili sauce, vinegar, and red pepper flakes in a bowl and mix well. Add chicken and toss to coat. Now gobble up!


Serving Size: entire recipe (8 wings)
Calories: 267
Fat: 1.5g
Sodium: 775mg
Carbs: 30g
Fiber: 2g
Sugars: 15g
Protein: 31g


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