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Saucy Boneless Chicken "Wings" with Red Ranch Sauce

Saucy Boneless Chicken Wings
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Saucy Boneless Chicken "Wings" with Red Ranch Sauce

This healthier-for-you version of the popular appetizer is perfect for game day and potluck meals. A kicked-up smoky sauce elevates these wings to new heights.

Slow Cooker Size/Shape: 3- to 4 1/2-quart round or oval
Slow Cooking Time: 3 to 4 hours on low, OR 1 1/2 to 2 hours on high

 

 

Ingredients

Servings   8   Serving Size   2 wings and 1 tablespoon sauce per serving

Red Ranch Sauce

  • 1/4 cup low-fat buttermilk
  • 1/4 cup fat-free yogurt (plain)
  • 1 teaspoon smoked paprika (sweet or hot)
  • 1/2 teaspoon chili pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon cayenne

Chicken

  • 1/2 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon ground cumin
  • 2 tablespoons all-purpose flour
  • 1 pound boneless, skinless chicken breast halves, all visible fat discarded, cut into 3 x 1/2-inch strips (16 strips total)
  • 1/4 cup fat-free, low-sodium chicken broth

Directions

Tip: Click on step to mark as complete.

  1. In a small bowl, stir together the Red Ranch Sauce ingredients. Cover and refrigerate until serving time.
  2. In a second small bowl, stir together 1/2 teaspoon chili powder, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, and 1/2 teaspoon cumin. Stir in the flour.
  3. Dip the chicken strips in the chili powder mixture, turning to coat and gently shaking off any excess. Using your fingertips, gently press the coating so it adheres to the chicken. Place the strips in the slow cooker. Pour in the broth around the chicken. Cook, covered, on low for 3 to 4 hours or on high for 1 1/2 to 2 hours.

Nutrition Facts

Saucy Boneless Chicken "Wings" with Red Ranch Sauce
CaloriesCalories
85 Per Serving
ProteinProtein
13g Per Serving
FiberFiber
0g Per Serving

Nutrition Facts

Calories 85
Total Fat 1.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 37 mg
Sodium 87 mg
Total Carbohydrate 3 g
Dietary Fiber 0 g
Sugars 1 g
Protein 13 g

Dietary Exchanges
2 lean meat

This recipe is reprinted with permission from Healthy Slow Cooker Cookbook, 2nd Edition. Copyright © 2018 by the American Heart Association. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.

This healthier-for-you version of the popular appetizer is perfect for game day and potluck meals. A kicked-up smoky sauce elevates these wings to new heights.

Slow Cooker Size/Shape: 3- to 4 1/2-quart round or oval
Slow Cooking Time: 3 to 4 hours on low, OR 1 1/2 to 2 hours on high

 

 

Nutrition Facts

Saucy Boneless Chicken "Wings" with Red Ranch Sauce
CaloriesCalories
85 Per Serving
ProteinProtein
13g Per Serving
FiberFiber
0g Per Serving
×
Calories 85
Total Fat 1.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 37 mg
Sodium 87 mg
Total Carbohydrate 3 g
Dietary Fiber 0 g
Sugars 1 g
Protein 13 g

Dietary Exchanges
2 lean meat

Ingredients

Servings   8   Serving Size   2 wings and 1 tablespoon sauce per serving

Red Ranch Sauce

  • 1/4 cup low-fat buttermilk
  • 1/4 cup fat-free yogurt (plain)
  • 1 teaspoon smoked paprika (sweet or hot)
  • 1/2 teaspoon chili pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon cayenne

Chicken

  • 1/2 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon ground cumin
  • 2 tablespoons all-purpose flour
  • 1 pound boneless, skinless chicken breast halves, all visible fat discarded, cut into 3 x 1/2-inch strips (16 strips total)
  • 1/4 cup fat-free, low-sodium chicken broth

Directions

Tip: Click on step to mark as complete.

  1. In a small bowl, stir together the Red Ranch Sauce ingredients. Cover and refrigerate until serving time.
  2. In a second small bowl, stir together 1/2 teaspoon chili powder, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, and 1/2 teaspoon cumin. Stir in the flour.
  3. Dip the chicken strips in the chili powder mixture, turning to coat and gently shaking off any excess. Using your fingertips, gently press the coating so it adheres to the chicken. Place the strips in the slow cooker. Pour in the broth around the chicken. Cook, covered, on low for 3 to 4 hours or on high for 1 1/2 to 2 hours.
This recipe is reprinted with permission from Healthy Slow Cooker Cookbook, 2nd Edition. Copyright © 2018 by the American Heart Association. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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