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From the Chef

“Substituting chicken breast for the wings reduces the fat and saturated content and increases the protein content.
“Cutting the seasoned salt by half helps to reduce the sodium content.
“Replacing half the flour with whole-wheat flour adds fiber to the recipe.
“Replacing the vegetable oil with olive oil increases the ratio of monounsaturated fats.”

Ingredients
  • 8 chicken wings, or about 1 pound
  • ¾ cup flour
  • 1 teaspoon all purpose seasoned salt
  • ¼ cup honey
  • 2 tablespoons vegetable oil
  • 1 teaspoon garlic powder
  • 1 cup mild or prepared salsa
Modified Recipe:
  • 1 pound boneless, skinless chicken breast
  • ½ cup whole wheat flour
  • ¼ cup white flour
  • ½ tsp all purpose seasoned salt
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 cup prepared salsa
  • ¼ cup honey
Instructions:

1. Rinse the chicken wings off with cold water and drain well.
2. In a clean bowl place the flour, garlic powder, and seasoned salt and mix. Gently toss the wings 2 at a time on the flour mixture and then set aside.
3. In a skillet, heat the oil over medium heat. Use a tong and place the chicken wings in the pan and brown over both sides. Mix the salsa and honey together and spoon over the browned wings and reduce the heat to medium low and cook for 15 minutes, or until well done.

Modified recipe instructions:

1. Rinse the chicken breasts off with cold water and drain well. Cut the chicken breasts into strips.
2. In a clean bowl place the whole wheat and white flour, garlic powder, and salt and mix. Gently toss the wings 2 at a time on the flour mixture and then set aside.
3. In a skillet, heat the oil over medium heat. Use a tong and place the chicken breast strips in the pan and brown over both sides. Mix the salsa and honey together and spoon over the browned wings and reduce the heat to medium low and cook for 15 minutes, or until chicken reaches an internal temperature of 165°F.

 

Printed with permission from the American Culinary Federation, Credit: Thomas A. Berg, CEC, AAC, ACF Minneapolis Chapter.

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