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Saucy Boneless Chicken "Wings" with Red Ranch Sauce

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

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.

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.

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