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per serving
(1 wing with 1 tsp sauce):
56 calories,
1.7 g fat (0.4 g saturated fat),
7.7 g protein,
2.3 g carbohydrate,
0.1 g fiber, 31 mg cholesterol,
114 mg sodium
Note: skip the extra dipping sauce, carb count is reduced by 1.3 g, sodium drops to 75 mg.
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| Lord Of The Wings
Boneless, skinless chicken “wings” in a gooey, yummy sauce.
They’re the wings that everyone’s Tolkien about! They sure are hobbit forming. No bones about it!
12 large boneless skinless
chicken thighs (2 lbs / 908 g)
1/3 cup your favourite barbecue sauce
2 tbsp light soy sauce
2 tbsp Dijon mustard
2 tbsp honey *
2 tbsp freshly squeezed lemon
or lime juice
2 tsp minced garlic
1 tsp chili powder
4-5 dashes hot pepper sauce (optional)
1 tsp cornstarchPreheat oven to 4000. Spray a 9 x 13-inch baking pan with non-stick spray and set aside.
Chicken: Trim fat from chicken thighs. Cut thighs in half, place in a single layer in prepared baking pan. Fold or roll so they resemble the shape of a chicken wing.
Yummy sauce: Whisk, barbeque sauce, soy sauce, mustard, honey, lemon or lime juice, garlic, chili powder, and hot sauce (if using) in a small bowl. Spoon evenly over chicken pieces.
Bake, uncovered, for 35-40 mins. until chicken is cooked through and sauce is bubbly. Arrange chicken on a serving platter and keep warm. Pour sauce into a small saucepan. Combine cornstarch with 2 tsp of water, mix until smooth. Stir cornstarch mixture into sauce. Bring to a boil, whisk until mixture has thickened. Serve “wings” with extra dipping sauce. Makes 24 “wings.”
* If bbq sauce contains honey or other sweetener, reduce honey
from 2 tbsp to 1 tbsp.
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