Hot Boneless Wings

Hot Boneless Wings
Staff Writer
Hungry Girl

These spicy chicken nuggets take the mess out of wings but still bring the heat. Bran cereal and low-fat chips add a signifcant amount of crunch without creating excess calories. 

Click here to see 24 Chicken Wing Recipes for Fall

2
Servings
227
Calories Per Serving
Deliver Ingredients

Ingredients

  • 8 Ounces boneless, skinless lean chicken breast, cut into 10 pieces
  • 1/4 Cup bran cereal, ground into breadcrumbs
  • 20 barbecue Popchips, or any low-fat barbecue-flavored chip
  • 3 Tablespoons Frank's Red Hot Sauce
  • Dash of onion powder
  • Dash of garlic powder
  • Dash of cayenne
  • Dash of black pepper
  • Dash of salt

Directions

Preheat the oven to 375 degrees. Crush the Popchips completely and, in a small dish, mix with the cereal crumbs. Add the seasonings and mix well. Place the chicken pieces in a separate dish, and toss with the hot sauce. Spray a baking pan with nonstick spray. Give each chicken piece a shake (so it's not dripping with hot sauce), and then coat it evenly with the crumb mixture. Lay the battered nuggets on the baking pan. Place in the oven, and bake for 10 minutes. Then flip the wings over, and return them to the oven for 10 more minutes, or until outsides are crispy and chicken is cooked throughout. 

Nutritional Facts

Total Fat
3g
4%
Sugar
9g
10%
Saturated Fat
1g
4%
Cholesterol
82mg
27%
Carbohydrate, by difference
22g
17%
Protein
27g
59%
Vitamin A, RAE
73µg
10%
Vitamin B-12
1µg
42%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
1mg
1%
Calcium, Ca
17mg
2%
Choline, total
98mg
23%
Fiber, total dietary
3g
12%
Folate, total
96µg
24%
Iron, Fe
4mg
22%
Magnesium, Mg
65mg
20%
Niacin
13mg
93%
Pantothenic acid
2mg
40%
Phosphorus, P
328mg
47%
Selenium, Se
35µg
64%
Sodium, Na
270mg
18%
Vitamin D (D2 + D3)
1µg
7%
Water
85g
3%
Zinc, Zn
2mg
25%