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  • Writer's pictureInShapeMD

Boneless Buffalo Wings

Wings tend to get a bad rap because they're often deep-fried and smothered in sauce. But they can be made healthier without sacrificing flavor....



3-pack of organic boneless, skinless chicken breasts, all visible fat removed. Cut in half lengthwise and then into thirds horizontally. 3 cubes=100g chicken.

1.5 c water or fat free organic chicken broth, or a combination

Several T cayenne pepper (adjust to taste)

Several good shakes of garlic powder

Several good shakes of sea salt

Several T chili powder (adjust as needed)

Frank’s Red Hot Sauce, for after it’s cooked.



In a bowl, combine water/chicken broth, cayenne pepper, garlic powder, and sea salt. Pour it into a large plastic bag along with cubed chicken and refrigerate 1-2 hours. (You’re about to find out the significance of the plastic bag!)

Preheat oven to 350. (Once oven was ready and chicken was done marinating, all I had to do was cut a corner of the plastic bag and drain it into the sink!!)

Pour the several Tbsp of chili powder into a plate and dip the chicken into the chili powder.

Place on a rack on top of a casserole dish. This allows the chicken drippings to fall into the dish as it bakes so it doesn’t turn out soggy.

Bake 15-20 mins, turning halfway through. Make sure there’s no pink inside when you cut the chicken in half. If there is, bake longer.

Serve immediately with some Frank’s Red Hot Sauce.

Served with several celery sticks or atop a bed of chopped romaine lettuce 

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