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Does anyone have a good low fat reciep...

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Old 01-01-2008, 07:17 PM   #1
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Default Does anyone have a good low fat reciep...

Looking for a a good low-fat chicken/buffalo wing reciep....my husband loves chicken wings and is joining me in LAWL so I want to surprise him.

Thanks in advance,
-Christy
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Old 01-01-2008, 07:39 PM   #2
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Christy, How fun to have your husband joining you!!! I dont know about buffalo wings, but I often cook my chicken and use my alotted 1TBSP of bbq sauce and eat it that way! It's YUMMY!
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Old 01-01-2008, 08:29 PM   #3
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Here is one I have tried and it's pretty good.
Buffalo Chicken Tenders
1-1 1/2 pound boneless chicken tenders
3 Tbsp lite margarine
1-2 Tbsp hot sauce
1/4 tsp garlic powder
1/8 tsp lemon juice
nonfat cooking spray

1. Melt margarine in small sauce pan.
2. Whisk in hot sauce, lemon juice, and garlic powder.
3. Place chicken tenders on baking sheet that has been coated with nonfat cooking spray.
4. Drizzle hot sauce mixture over chicken.. Toss chicken to coat well.
5. Bake at 375* (190*C) approx 15-20 minutes or until chicken is thoroughly cooked.

Serve warm over salad with celery sticks and fat-free blue cheese dressing, if desired.

3 servings (5 or 7oz cooked)
counts as 1 P, 1 Fa
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Old 01-01-2008, 09:05 PM   #4
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It's a good one Stephanie.. I've used that one too.. However, we use "Smart Balance" rather than lite margerine...
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Old 01-01-2008, 09:25 PM   #5
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Thanks!! That one sounds great!! I use Smart Balance as well. :-)
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Old 01-01-2008, 10:06 PM   #6
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I haven't tried it, but here is a recipe I copied from the PWL website.

Buffalo Wings

Makes 12 servings

About 3 lbs whole chicken wings (or 2 dozen whole wings)
2 cups low-fat buttermilk (optional)
½ tsp cayenne pepper (optional)
3 tbsp light butter
1 to 1 ½ cups hot cayenne pepper sauce
Your choice of fat free ranch or blue cheese dressing

* For moist wings, marinade in buttermilk over night. First rinse
chicken wings and pat dry. In a large plastic container or in large zip-top
bags, combine buttermilk & cayenne pepper. Add chicken wings and
marinate at least 8 hours or up to 24 hours.
* Preheat oven to 400 degrees F.
* Remove chicken from buttermilk marinade and discard buttermilk.
* Coat baking pan or cookie sheet with nonfat cooking spray (for easier
clean-up, line with tin foil first). Place wings on cookie sheet in one
even layer.
* Melt butter in the microwave and transfer to a large bowl. Stir in
hot sauce.
* Brush chicken wings with buffalo sauce. Bake in oven for 35 to 40
minutes or until cooked through and crisp; after 15 to 20 minutes, flip
wings and brush with sauce.
* Remove wings from oven when done and transfer to large bowl with
remaining buffalo sauce to coat again before serving.
* Arrange on a platter with your choice of salad dressing and celery or
carrot sticks.

Serving size: about 2 whole wings
Counts as 1/2 Protein, 1 Fat
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Old 01-02-2008, 12:17 AM   #7
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Thanks!!
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