SAUCY BONELESS CHICKEN “ WINGS ” WITH RED RANCH SAUCE
This healthier version of the popular appetizer is perfect for game days and potluck meals . A kicked-up , smoky sauce elevates these wings to new heights .
Servings : 8
Red Ranch Sauce Ingredients
• 1 / 4 cup low-fat buttermilk
• 1 / 4 cup fat-free yogurt ( plain )
• 1 teaspoon smoked paprika ( sweet or hot )
• 1 / 2 teaspoon chili pepper
• 1 / 2 teaspoon garlic powder
• 1 / 2 teaspoon onion powder
• 1 / 2 teaspoon ground cumin
• 1 / 8 teaspoon cayenne
Chicken Ingredients
• 1 / 2 teaspoon chili powder
• 1 / 2 teaspoon garlic powder
• 1 / 2 teaspoon onion powder
• 1 / 2 teaspoon ground cumin
• 2 tablespoons all-purpose flour
• 1 pound boneless , skinless chicken breast halves , all visible fat discarded , cut into 16 strips , each measuring 3 inches x 1 / 2 inches
• 1 / 4 cup fat-free , low-sodium chicken broth
Directions In a small bowl , stir together the red ranch sauce ingredients . Cover and refrigerate until serving time .
In a second small bowl , stir together 1 / 2 teaspoon chili powder , 1 / 2 teaspoon garlic powder , 1 / 2 teaspoon onion powder , and 1 / 2 teaspoon cumin . Stir in the flour .
Dip the chicken strips in the chili powder mixture , turning to coat and gently shaking off any excess . Using your fingertips , gently press the coating so it adheres to the chicken . Place the strips in the slow cooker . Pour in the broth around the chicken . Cover and cook on low for 3-4 hours or on high for 1 1 / 2 to 2 hours .
Nutrition Facts Calories : 85 Total Fat : 1.5g Saturated Fat : 0.5g Trans Fat : 0g Polyunsaturated Fat : 0.5g Monounsaturated Fat : 0.5g Cholesterol : 37mg Sodium : 87mg Total Carbohydrates : 3g Dietary Fiber : 0g Sugars : 1g Protein : 13g
8 Heart-Healthy Recipes for the Slow Cooker