hot wings without the regret

so, this is my second installment of trying to cook healthy for nick. he LOVES hot wings. his favorite place is buffalo wild wings and if it was up to him, he'd go all the time. but - his wife gets indigestion from it. haha.
while i was getting my hair done last monday, (i know! a hairstylist getting her hair done! never happens!) and i found this in redbook magazine. according to redbook, those suckers only have only 552 calories.

INGREDIENTS:

1/2 cup(s) all-purpose flour
1/4 cup(s) whole-wheat breadcrumbs (i used panko, nick snarled his lip at wheat breadcrumbs)
2 teaspoon(s) cayenne pepper
2 teaspoon(s) salt
2 large egg whites
6 tablespoon(s) hot red pepper sauce (such as Frank's or Tabasco)
1 1/2 pound(s) boneless chicken tenders, cut into 40 pieces
2 tablespoon(s) canola oil
2 teaspoon(s) unsalted butter

in a pie plate or shallow dish, combine flour, breadcrumbs, cayenne, and salt. in a separate bowl, beat egg whites and 1 tablespoon of the red pepper sauce. the red crap looks pretty sick, but i assure you, it made it yum.

dip chicken tenders in egg mixture, then in flour mixture to coat.

in a large nonstick skillet, heat 1 tablespoon of the oil over medium-high heat. add half the chicken and cook, stirring often, until browned, 4 to 5 minutes.

and of course, i already burn one side. whatever.

remove chicken from skillet, set aside, and cover loosely with foil to keep warm. add remaining oil to pan and cook the rest of the chicken.

in a large, microwave-safe bowl, heat remaining hot sauce and butter until melted; add cooked chicken to bowl, tossing to coat. dont try to do the whole tossing thing you see on tv. you'll splash franks red hot in your face. trust me.

Monday, February 7