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Recipes

Oven 'Fried' Chicken Wings

A better-for-you version of Fried Chicken Wings -- it is leaner yet full of great taste and texture from a great seasoned crumb coating

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Time:

Hands On: 25 minutes
Total Time: 50 minutes

Servings:

Makes 4 servings (2 drumettes each)

Ingredients

  • 8 chicken wing drumettes
  • 1-1/2 cups shredded bran cereal (such as Fiber One Original)
  • 1 tablespoon salt free Cajun seasoning
  • 1/2 cup all-purpose flour
  • 1/2 teaspoon ground black pepper
  • 1/2 cup fat free milk
  • 1/4 cup Egg Beaters® Original
  •   PAM® Original No-Stick Cooking Spray
Directions
  1. Preheat oven to 350°F. Place a flat wire rack on baking sheet; set aside. Carefully remove skin from drumettes using kitchen scissors or paring knife. Discard skin; wash hands well.
  2. Place cereal in blender container. Process cereal until finely ground and measures about 3/4 cup. Place cereal and Cajun seasoning in 1-gallon reclosable food storage bag; shake well to combine. Blend flour and pepper; place in shallow dish. Whisk together milk and Egg Beaters; place in another shallow dish.
  3. Coat each drumette with flour; shake off excess. Dip into Egg Beaters mixture coating all sides, then place into bag. When all drumettes are in bag, shake to coat well with cereal mixture. Place drumettes on wire rack. Spray all sides of drumettes with cooking spray.
  4. Bake 20 to 25 minutes or until juices run clear. Serve immediately.

Cook's Tips
    Take special care when removing the skin from the drumettes. Allow plenty of time to be careful and not pierce the meat.

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grains

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vegetables

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fruit

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milk

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meat/beans

MyPyramid Values are based on a 2,000 calorie diet


Nutrition Facts
Amount per Serving
Calories
153
% Daily Value*
Total fat
7%
5 g
Saturated fat
6%
1 g
Cholesterol
14%
41 MG
Sodium
4%
99 MG
Carbohydrate
4%
12 g
Dietary fiber
15%
4 g
Sugars
0%
1 g
Protein
36%
18 g
Vitamin A
12%
Vitamin C
6%
Calcium
6%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet
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