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Nutrition
Recipe Makeover
Every month, we’ll take a member’s recipe and give it a Start Making Choices™ makeover—shaping it up to suit a more balanced lifestyle.
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Oven "Fried" Chicken Wings
Submitted by Marcia A., Ford City, PA
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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Oven "Fried" Chicken Wings
Nutritional Information:
 
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Hands On: 25 minutes
Total: 50 minutes
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® with Yolk
PAM® Original No-Stick Cooking Spray
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® with Yolk
PAM® Original No-Stick Cooking Spray
Directions:
1. Preheat oven to 350° F. Place a flat wire rack on a baking sheet; set aside. Carefully remove skin from drumettes using kitchen scissors or a 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 the bag, shake to coat well with the cereal mixture. Place drumettes on the 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 Tip: Take special care when removing the skin from the drumettes. Allow plenty of time to be careful to not pierce the meat.
Previous Recipe Makeovers |
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How We Do It!
In our test kitchens, we enhance, with care, the treasured family recipes shared by other Start Making Choices members just like you. Our general guidelines include reducing fat, cholesterol, and calories while preserving the taste and texture of the original. Where possible, we add nutritional value with health-giving vegetables, fruits, whole grains, and fiber. Lastly, we simplify recipe preparation to better serve today’s busy households.
Recipes featured here may not meet all of the Balanced Life Plan nutritional guidelines and are not part of your Balanced Life Plan. Please enjoy in moderation.
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