Tuesday nights, we're always thinking about heading out for wings... of course, its generally accompanied by onion rings and potato wedges. Not good for us at all! I'm pretty sure that Buffalo Wild Wings refuses to have any sort of nutrition information available to consumers. And that scares me. Can I get a healthier option?!
Last night I was looking for something quick and easy, so I opted for a healthier wing night by oven "frying" everything: boneless wings, onion rings, and asparagus fries (toss in olive oil and sea salt and roast 10-15 minutes, they'll still be a bit crunchy). Excuse the onion rings, they needed a little more time in the oven to crisp up, we decided.
Oven "Fried" Boneless Wings + Onion Rings
3 boneless, skinless chicken breasts, cut into 1-2 inch pieces
2 medium white onions, cut into "rings" and separated
2 egg whites
1/2 tsp. cayenne pepper
1/2 tsp. paprika
Splash of milk (skim, 1% or 2%)
Bread crumbs
1 tsp flour
BBQ sauce - or your favorite wing sauce
Preheat oven to 375°F. Mix the egg whites, cayenne pepper, paprika, and a splash of milk in a shallow bowl. Coat the onion in the egg mixture and then in the bread crumbs. Line them into a greased, shallow baking pan. Bake the chicken for about 20-25 minutes. The onion rings, however, will take a bit longer (cook those until fork-tender and golden).
Remove the boneless wings and toss in your favorite wing sauce until coated. We just happened to have a bottle of B-dub's Asian Zing. Yum! And, just like that, the wing craving is taken care of for another week.
Last night I was looking for something quick and easy, so I opted for a healthier wing night by oven "frying" everything: boneless wings, onion rings, and asparagus fries (toss in olive oil and sea salt and roast 10-15 minutes, they'll still be a bit crunchy). Excuse the onion rings, they needed a little more time in the oven to crisp up, we decided.
Oven "Fried" Boneless Wings + Onion Rings
3 boneless, skinless chicken breasts, cut into 1-2 inch pieces
2 medium white onions, cut into "rings" and separated
2 egg whites
1/2 tsp. cayenne pepper
1/2 tsp. paprika
Splash of milk (skim, 1% or 2%)
Bread crumbs
1 tsp flour
BBQ sauce - or your favorite wing sauce
Preheat oven to 375°F. Mix the egg whites, cayenne pepper, paprika, and a splash of milk in a shallow bowl. Coat the onion in the egg mixture and then in the bread crumbs. Line them into a greased, shallow baking pan. Bake the chicken for about 20-25 minutes. The onion rings, however, will take a bit longer (cook those until fork-tender and golden).
Remove the boneless wings and toss in your favorite wing sauce until coated. We just happened to have a bottle of B-dub's Asian Zing. Yum! And, just like that, the wing craving is taken care of for another week.
1 comment:
mouth=watering
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