Wednesday, February 4, 2009

The Best Ever LOW FAT Crispy Crunchy Boneless Chicken Wings

I was so lucky at the Super Bowl party that I went to on Sunday! First, I won just a "little" bit of money, and second my friend Danielle made these healthy boneless chicken wings that were lip-smacking yummy. I stood and intently watched Danielle make these. I studied her brilliant technique and watched her gloriously pull them out of the oven. I watched the guests devour these boneless chicken wings, one-by-one, until there were none left. Then, I went home and whipped up a batch of my own. I did deviate from Danielle's recipe just a bit, but I can never leave a recipe well enough alone. Mine are just a little bit more spicy, with a little flavor kick from buttermilk dressing mix and McCormick's Worcestershire Pepper. These low fat boneless chicken wings are a sure fire way to outsmart their high fat counterparts in the arena of taste.

Crusty Crunchy Boneless Chicken Wings

1 package boneless chicken tenderloins
3/4 cup flour
2 eggs, mixed
2 packages buttermilk dressing mix
1/4 teaspoon cayenne pepper
3 cups corn flakes, smashed
generous sprinkling of McCormick's Worcestershire pepper
cooking spray
preheated oven, 400 degrees

(1) Mix flour with buttermilk dressing mix. (2) Mix eggs and cayenne pepper. (3) Smash corn flakes and put on plate. (4) Dredge chicken in flour, dip in egg, and roll in corn flakes. (5) Place chicken on a non-stick pan that has been sprayed with cooking spray. (6) Spray tops of chicken and pepper generously and turn and repeat. ( 7) Cook 15 minutes and flip and cook until golden brown.

These wings are crispy and crunchy. You can serve them as an appetizer. You can make a meal out of them while serving them with a big bowl of chili. You can stack them on a french bread roll with melted cheese, for a sandwich that is out of this world. You can pack them in school lunches, or eat them for a late night snack. I am always thinking ahead to warmer days, they would make great picnic food! My honey pie (who could be nick-named picky pie) loved these boneless chicken wings. They really can be eaten guilt free, which appeals to a guy that is watching his cholesterol. I end this post with a question for you to ponder: Which came first, the chicken wing or the boneless chicken wing?


  1. Those do look awesome. Love the crunch.

  2. i love that you put the dressing mix in the flour mixture. i'll bet that added quite a bit of flavor. these look so elegant and tasty :D

  3. I love when other people make healthy foods! And congrats on your $ win- I won $10 that night too!

  4. What is buttermilk dressing mix? Is that like the Hidden Valley Ranch packet? My daughter LOVES chicken wings and this looks like a great recipe to try (if I get the ingredients right, lol)

  5. Hey Amy

    You can use Hidden Valley Ranch packets. You will be surprised how crunchy and crispy there are!!

  6. Always love crunchy boneless chicken, and I think this time boneless chicken wings come first ;)

  7. Really enjoyed these with my 3 and 7 year old sons tonight for dinner! I was shocked at how crunchy they turned out! Thanks so much for posting!