Guiltless Boneless Buffalo Wings

Guiltless Boneless Buffalo Wings

Love wings? No reason spicy need be fatty. These boneless bits made with organic chicken and an all-natural low sodium, reduced fat sauce have all of the bite and none of the guilt of the barfood gut bomb.  A small serving (five) of traditional wings dipped in 2tbsp of ranch or blue cheese dressing packs nearly 600 calories, 50g fat (8g saturated) and a whopping 1410mg of sodium – about 60% of your daily recommended value. And who considers 5 wings a filling meal?

Tricks to guilt-free buffalo wings:  remove the skin, use chicken breast vs wings, go organic, make your own low fat/sodium wing sauce by first crafting homemade ketchup (or cheat and use Heinz No Salt Added Ketchup), and serve with low fat Greek yogurt based dipping sauce versus ranch or blue cheese dressing.

A hearty 1 cup serving of this Rotten Recipe Revamp is only 280 calories, 6g fat (1g saturated) and 200mg sodium. Plus, get 38g of pure muscle-lovin’ protein versus the 12g you managed to gnaw off those original boney wings. Fresh tomatoes provide 90% of your DRV of Vitamin C and 25% Vitamin A and are an anti-inflammatory food. Garlic, ginger and cinnamon provide substantial anti-oxidants, aka cancer fighting power. And you already know spicy foods increase metabolism. Good job! Trainer approved.

1 lb boneless, skinless organic free-range chicken breast cut into 2 inch wide chunks
Spicy Wing Sauce (recipe below)

DIRECTIONS: Preheat oven to 375 degrees.  Lightly mist 2 large cookie sheets with olive oil.  Prepare Spicy Wing Sauce, divide sauce in two bowls and set aside one for serving.  Put “Wings” in sauce and coat them thoroughly. Arrange on the cookie sheets. Bake 15-20 minutes or until cooked through.  Flip each wing halfway through. Serve with additional sauce, celery and Low Fat, Low Carb Ranch Dipping Sauce or throw on top of bed of veggies for a Guiltless Buffalo Salad.  Water? These bad boys be SPICY!

Guiltless Buffalo Salad

Guiltless Buffalo Salad

Spicy Wing Sauce

Low Carb / Low Sodium Ketchup (make your own with the recipe below, or use 1 cup Heinz No Sugar Added Ketchup)
1 tbsp olive oil
4 tbsp Tabasco sauce
1 red onion (very finely diced or processed in food processor)
2 cloves fresh garlic (minced) or 2tbsp minced garlic in a jar
3 tbsp jalapeño peppers (chopped)

First, make your own low carb / low sodium ketchup.  Cheater’s can eliminate the ketchup prep by starting with Heinz No Salt Added Ketchup.  Now turn that ketchup into spicy wing sauce by adding the olive oil, Tabasco, red onion, garlic and jalapeños, and process in food processor or mix vigorously for 1 minute with wire hand whisk.

Low Carb / Low Sodium Ketchup


6 medium extra ripe organic tomatoes (stemmed and chopped)
3 cloves fresh garlic (minced) or 3tbsp minced garlic in a jar
1/3 cup white vinegar
1 tbsp salt
2 tbsp honey
1 tbsp black peppercorns
1/4 tsp ground allspice
1/4 tsp cinnamon
1/4 tsp cayenne pepper
1/2 tsp fresh grated ginger

DIRECTIONS:  Place tomatoes, garlic, vinegar and salt in large saucepan on the on stove.  Bring to boil, lower to medium and cook for 5 minutes. Mash tomatoes with a wooden spoon.  Strain the liquid into another saucepan without pressing on the solids. Press solids into saucepan by forcing them through a strainer, leaving the seeds and skins behind.  Add remaining ingredients. Simmer 25-30 minutes, or until the desired consistency.  Puree with a food processor or blender.  Double ketchup recipe if you’d like to use this condiment at a summer BBQ. Refrigerate up to one week.