Buffalo Wings Recipe

Healthy Buffalo Wings Recipe

Healthy Buffalo Wings Recipe
Buffalo wings are a hit at every party! (photo credit: Larry Hoffman)

The beauty of this healthy buffalo wings recipe is not only does it taste totally amazing, but it is also an easy way to stay on track with your weight loss goals.

My two favorite recipes are classic BBQ and an herb rub. My brother jokingly refers to the latter as “Simon and Garfunkel” because of the ingredients: parsley, sage, rosemary, and thyme. Hippy much?

I had the opportunity to make the wings with sweet potato chips on ABC 7’s Good Morning Washington. Watch how it’s done!

Healthy Buffalo Wings Recipes

Tale of the Tape

  • BBQ Wings: 1882 calories, 18g fat
  • Herb “Simon and Garfunkel”: 1860 calories, 60g fat
  • Traditional (based on large order boneless Buffalo Wild Wings): 2580 calories, 172g fat

The serving size is roughly 20 wings.

Regardless of whether you use the “Simon and Garfunkel” or BBQ recipe use chicken tenderloins. It’s best to skip traditional wing meat which is primarily fat and skin. Simply cut the tenderloins into wing-size pieces.

Boneless BBQ Wings

Ingredients

  • 3 pounds chicken tenderloins
  • 8 tablespoons of Trader Joe’s “All Natural” BBQ sauce

Yes, it’s BBQ sauce from a bottle, but it’s also pretty doggone good! Then there’s the whole part about saving you time and not having to make it from scratch. All-in-all this a big win even before kickoff!

Recipe

  • Slice chicken into wing-size pieces
  • Combine ingredients and marinate for 1 hour in refrigerator
  • Preheat oven to 400 degrees
  • Place chicken on non-stick baking sheet
  • Cook for 20 minutes, flipping wings after 10

“Simon and Garfunkel” Wings

Ingredients

  • 3 pounds chicken tenderloins
  • 3 tablespoons olive oil
  • Pinch of parsley
  • Pinch of sage
  • Pinch of rosemary
  • Pinch of thyme

This one is not quite as easy as using BBQ sauce from a bottle, but it’s still not exactly going to take you all day in the kitchen. In fact, it should really only take an extra five minutes!

Recipe

  • Slice chicken into wing-size pieces
  • Mix chicken and ingredients in large bowl
  • Preheat oven to 400 degrees
  • Place chicken on non-stick baking sheet
  • Cook for 20 minutes, flipping wings after 10

With each of the healthier options you’re saving about 800 calories and more than 100g of fat! That’s a game changer, right there!

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