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Better Buffalo Chicken "Wing"
by Kaye Bailey
I cringe when I hear weight loss
surgery people talk about eating Buffalo Wings –
no offense Buffalo – but the average serving of
traditional Buffalo Wings is 68% fat. Nobody loses weight
eating 68% fat, no matter how small the portion. In
addition to the fat, wing sauce has a high sugar content.
Considering the fat and sugar traditional wings are
a recipe for dumping disaster and guaranteed weight
gain!
For those who cannot shake the need
for Buffalo chicken wings after weight loss surgery
here is an alternative to the high fat version. This
better wing recipe increases the protein and drops the
fat below 30% per serving. Try this next time you have
a craving for the wings!
Buffalo Chicken with Warm
Blue Cheese Dip:
Ingredients:
"Wings"
Non-stick cooking spray
4 (4-ounce) boneless, skinless chicken breasts
¼ cup wing sauce (preferably low-fat, low-sugar
like Wing-it
Sauce:
1 cup blue cheese, crumbled
1 cup non-fat plain yogurt
1/2 cup dry white wine (white wine vinegar may be substituted)
¼ cup 1% low-fat milk
1 (8 ounce) block fat-free cream cheese, cubed
Directions:
Preheat oven to 400 degrees.
Place each chicken breast half
between 2 sheets of plastic wrap. With a meat mallet
pound to ½ inch thickness. Place on a baking
sheet coated with non-stick spray and brush sparingly
with wing sauce. Bake for 5 minutes. Remove from oven,
turn and brush sparingly with wing sauce. Return to
oven and bake additional five minutes. Remove from oven,
turn again and brush sparingly with wing sauce. Bake
5 minutes and remove from oven. Check to be certain
chicken is cooked completely (no pink).
Allow chicken to cool. When cool
cut into 1”x 1” pieces. Place on platter.
While chicken is cooking place sauce
ingredients in a medium saucepan and heat over medium
high stirring frequently to combine. Serve sauce in
a warm chafing dish or fondue pot. Have toothpicks or
skewers handy to use for dipping “wings”
in warm blue cheese sauce.
Nutritional data per 2 ounces chicken
and ¼ cup blue cheese dip: 282 calories, 10 grams
fat (27%), 28 grams protein and 34 grams carbohydrates.
Kaye Bailey ©
2006 - All Rights Reserved
For more terrific weight loss surgery
friendly recipes link to LivingAfterWLS
Recipes
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