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Better-for-you Buffalo WingsBetter-for-you Buffalo Wings


Prep Time: 20 minutes
Cook Time: 20 minutes
(Total time will vary with appliance and setting.)
Level of Difficulty: Moderate

2 teaspoons seasoned salt
2 teaspoons chili powder
2 teaspoons garlic powder
1 teaspoon freshly ground black pepper
2 tablespoons flour
2 ½ lbs. (about 28) wing drumettes (skinless if available)
¼ cup nonalcoholic or light beer (chicken broth or wine can be substituted)
Light blue cheese (optional)

1. In small bowl, stir together the seasoned salt, chili powder, garlic powder, pepper and flour. Remove and discard the skin from the wings (if you were unable to find skinless drumettes). Dip each wing into the seasoning mixture, pressing the mixture onto the chicken to coat well.

2. Generously coat a large, nonstick skillet with canola cooking spray and place over medium-high heat. Add the chicken wings (cooking in batches if necessary) and cook for about 4 minutes or until the bottoms are browned. Flip with prongs and cook for about 4 minutes more.

3. Reduce the heat to medium-low and add the beer. Cover the pan and cook for about 5 minutes. If the wings are not cooked through, turn them over and cook for a few minutes more. Remove from the heat and serve hot with light blue cheese dressing if desired.


174 calories, 29 g protein, 2 g carbohydrate, 4.5 g fat, 1.2 g saturated fat, 73 mg cholesterol, 539 mg sodium, Calories from fat: 23 percent

Yield: Makes 7 servings (4 wing drumettes per serving)

--WebMDblog, adapted from “Fry Light, Fry Right” by Elaine Magee, RD, MPH