Instead of deep frying chicken wings, try steaming them first and then pan frying them in a small amount of oil. This cooking method yield tender juicy wings with a deliciously crispy outside – without all the guilt that comes with fried foods!
20 chicken drumettes, skinned
1/4 cup canola oil
3 tablespoons minced garlic
2 tablespoons minced fresh chives
3 tablespoons hot pepper sauce (such as Frank’s)
1/8 teaspoon ground red pepper
1.5 ounces blue cheese, crumbled (1/3 cup)
1. Add water to a Dutch oven to a depth of 1 inch; bring to a simmer. Place chicken in a vegetable steamer. Place steamer in pan over water; cover. Reduce heat to medium-low. Steam, covered, 10 minutes. Remove chicken from steamer; cool. Pat dry.
2. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add chicken to pan; sauté 5 minutes, turning to brown on all sides. Add garlic and chives to pan; sauté 30 seconds, stirring constantly. Remove pan from heat; transfer chicken mixture to a large bowl using a slotted spoon.
3. Combine pepper sauce and ground red pepper. Drizzle pepper mixture over chicken; toss to coat. Sprinkle with cheese.
Yield: 4 servings (310 calories, 16.3 g total fat, 4.4 g saturated fat, 36.5 g protein, 3.6 g carbohydrate, 0.2 g fiber, 196 mg cholesterol)
Cooking Light, July 2013