pre heat oven to 375°

Ingredients:
1 lb. Chicken breast
2 egg whites (1/4 cup)
1/2 cup panko or bread crumbs or both
Seasoning mix:
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon salt
1 teaspoon pepper
1 teaspoon cayenne
1 teaspoon Italian seasoning
2 teaspoons paprika
Non stick spray
1 cup Franks Hot Wing Sauce + 2 tablespoons water
or
1 cup Franks Hot Sauce and 1 tablespoon cider vinegar

10 bamboo skewers cut in half

makes 20 wings, 3 per person

printer friendly

Directions:
Prepare lined baking pan for wings and spray with non stick canola or olive oil
1. Cut Chicken breast into small chunks. I cut these into 60 chunks
Place them in a bowl or pan.
2. Mix seasoning in a bowl
3. sprinkle a tablespoon over the chicken and let it marinate
4. Mix the bread crumbs with the rest of the seasoning.
5. Skewer 2 to 3 cubes per stick resembling a wing drumstick
shoving the meat to the end of one tip and place in pan.
5. Whisk the egg whites with 2 tablespoons water and pour over chicken and mix.

6. Roll the wings one at a time in the breading mix and place on baking tray

7. Spray the top of the wings and bake for 10 minutes. Flip the wings and cook another 10 minutes until they reach 160 degrees. They should continue to cook another 5 degrees after you take them out.

Glaze the wings with a little sauce just before serving, so the wings stay crisp.
Serve with vegetable sticks like carrot, celery, radish and green onion and a lo calorie blue cheese dressing or ranch.