Hot Wings Guilt Free with ALL the taste

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 203.8
  • Total Fat: 5.3 g
  • Cholesterol: 121.5 mg
  • Sodium: 587.1 mg
  • Total Carbs: 7.7 g
  • Dietary Fiber: 0.2 g
  • Protein: 29.2 g

View full nutritional breakdown of Hot Wings Guilt Free with ALL the taste calories by ingredient
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Want the taste of the guilty pleasure of fried hot wings without all the guilt? This one gets it exactly. Want the taste of the guilty pleasure of fried hot wings without all the guilt? This one gets it exactly.
Number of Servings: 4


    2 - 6oz Boneless & Skinless Chicken Breasts
    2 - Large Eggs (whipped in a bowl -- less one yoke)
    10 - Saltine crackers
    2 -- TBSP white flour (use wheat if you like)
    2 - TBSP extra virgin olive oil
    1/2 Cup Frank's Red Hot Sauce
    1/4 cup Kraft Fat Free Ranch for Dipping


2 Boneless Skinless Chicken Breasts (put them in a Zip Lock storage bag and pound the chicken with a rolling pin or mallet until it is a uniform 1/4 inch thick. Cut the peices into strips about 1 inch wide by the length of the breast. Should get about 4-5 "finger" sized strips from each breast. Break 2 eggs (remove one yoke) in a seperate bowl and whip with a tsp of water for the egg wash. Add Fresh ground pepper to your 2 TBSP of flour and place in a seperate bag. Shake the chicken strips (a few at a time) with the mixture until coated evenly but thinly by shaking the chicken pieces in the bag (be sure the chicken is not too wet when you put it in the bag). Dip each strip into a bowl with the egg wash followed by a dip into the crushed saltine crackers. Add the Olive oil into a heavy skillet (I like my cast iron skillet) and fry each side until golden brown or for about 6 minutes on each side. Place Strips on a napkin and dry off all oil possible and wipe out the skillet of all excess oil. Return the strips to the pan and finish baking in the oven at 325 degrees for about 5-10 minutes.
When ready to serve, remove from oven and toss in an oversized bowl with Frank's Red Hot (important to use this hot sauce). Use your favorite low calorie / low fat dressing as dipping sauce.

Number of Servings: 4

Recipe submitted by SparkPeople user MJLANGFIELD.

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