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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 6 |
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It's the crispy fried skin that makes wings a diet no-go. Using chicken tenders keeps 'em healthy. Ingredients:
vegetable oil cooking spray |
1 tablespoon cornstarch |
1/3 cup hot sauce, divided |
1 pound chicken tenders, cut into strips |
1/2 cup crumbled blue cheese |
1/2 cup fat-free blue cheese dressing |
4 carrots, cut into sticks |
4 celery stalks, cut into sticks |
Directions:
1. Soak skewers in water 15 minutes. Heat broiler; coat a broiler pan with cooking spray. In a bowl, stir cornstarch into 1 tablespoon hot sauce until smooth; stir in remaining hot sauce. Add chicken; toss to coat. Thread chicken lengthwise on skewers; reserve remaining hot sauce mixture. Place chicken in pan so skewers hang off edge; cover exposed sticks with aluminum foil. Broil 4 minutes. Turn chicken; brush with remaining sauce. Broil until chicken is cooked through, 4 to 5 minutes. In another bowl, combine blue cheese and dressing. Serve chicken with vegetable sticks and blue cheese dipping sauce.
2. Per serving: 291 calories, 15 g fat, 5 g saturated fat, 23 g carbohydrate, 3 g fiber, 15 g protein Nutritional analysis provided by Self
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