Buffalo "Wings"
Courtesy of Muscle & Fitness Dec. 2008
Goal: Getting lean
When To Eat It: When the game's on & the (low-carb) beer's cold
Ingredients:
1 large egg
1/2 cup wheat germ
1 lb. chicken breast tenders
1/2 Frank's RedHot Buffalo Wing Sauce
Nonstick cooking spray
Directions:
Preheat oven to 350 degrees F. Cover a cookie sheet with aluminum foil and place a baking rack on top; coat with nonstick cooking spray. In a large bowl, beat the egg. Sprinkle the wheat germ onto a large plate. Dunk chicken tenders in egg, then dredge in wheat germ and place on baking rack. Cook for 30 minutes, turning chicken halfway through cooking time, then crank up the heat to broil and cook another five minutes per side or until both sides are crispy. Transfer chicken to a large bowl and toss with wing sauce.
Nutrition Facts (serves 2):
241 calories
36 g protein
12 g carbs
3 g fat
Side Dish:
Celery & carrot sticks & low-fat ranch dressing for dipping.
Courtesy of Muscle & Fitness Dec. 2008
Goal: Getting lean
When To Eat It: When the game's on & the (low-carb) beer's cold
Ingredients:
1 large egg
1/2 cup wheat germ
1 lb. chicken breast tenders
1/2 Frank's RedHot Buffalo Wing Sauce
Nonstick cooking spray
Directions:
Preheat oven to 350 degrees F. Cover a cookie sheet with aluminum foil and place a baking rack on top; coat with nonstick cooking spray. In a large bowl, beat the egg. Sprinkle the wheat germ onto a large plate. Dunk chicken tenders in egg, then dredge in wheat germ and place on baking rack. Cook for 30 minutes, turning chicken halfway through cooking time, then crank up the heat to broil and cook another five minutes per side or until both sides are crispy. Transfer chicken to a large bowl and toss with wing sauce.
Nutrition Facts (serves 2):
241 calories
36 g protein
12 g carbs
3 g fat
Side Dish:
Celery & carrot sticks & low-fat ranch dressing for dipping.
