Hot "Wings" From The Skinny Chef: Recipe and Book Giveaway

Hot Wings From The Skinny Chef

April 20, 2010   47 Comments

Buffalo chicken wings are an amazing bar snack. Truly, the people who came up with these were geniuses like the person who opened the first oyster.

BUT, an order of Chili's boneless Buffalo wings will set you back 1,250 calories. YIKES!

Why? Chicken wings are already fatty (all that skin). And Chili's probably deep frys them and THEN pours the sauce on. What is a chicken wing lover to do?

Jennifer Iserloh has written a wonderful cookbook, "Secrets of a Skinny Chef: 100 Decadent, Guilt-Free Recipes (Rodale 2010)" that includes a hot wing recipe. She was gracious enough to share it with Snack-Girl readers and she is giving away a copy of her book.

I made the recipe from the book (photographed above) and it was fantastic. What I love about Jennifer's book is that she uses REAL ingredients and still cuts calories. You will not find any artificial sweeteners in her recipes.

She focuses on the foods that are hard for us to give up - but are hurting our waist-lines (such as the buffalo wings). There are recipes for sloppy joes, pancakes, pigs in a blanket, and chocolate pudding pops.

She adds carrot juice to the pudding pops to make them sweet. Hey, I don't know if that will work, but I am willing to give it a try!

The wing recipe requires two steps. First, you have to make the sauce and then you have to grill the chicken. The sauce is super easy to make and, honestly, I can't see why you would add cayenne pepper. I found it really spicy.

Also, you can make it ahead and put in the fridge if you don't want to cook 3 pounds of chicken. I kept it in my fridge for over a week and it was fine (what is going to grow in all that Tabasco?)

I grilled chicken thighs, not chicken breasts (sorry, Jennifer) because my family hates chicken breasts. It wasn't exactly like a chicken wing - but it was close enough!

Please comment below about your favorite way to makeover fatty snacks to enter to win a copy of the book.

This book was received for review consideration. No other compensation was provided.


Hot "Wings" with Spicy Sauce from Secrets of a Skinny Chef: 100 Decadent, Guilt-Free Recipes (Rodale 2010)

(serves 6)
1 15-ounce can reduced-sodium, fat-free beef broth
1/4 cup hot sauce, like Tabasco
2 tablespoons no-salt-added tomato paste
2 tablespoons butter
1 teaspoon ground cayenne pepper (optional)
3 pounds skinless, boneless chicken breast, cut into 1-inch thick tenders
24 12-inch-long wooden skewers
6 celery stalks, trimmed and cut into thirds

First, prepare the dipping sauce: In a small saucepan, stir together the beef broth, hot sauce, tomato paste, butter, and cayenne, if using. Bring to a slow simmer and cook 20 to 25 minutes, until the mixture reduces to about 1 cup.

Thread the chicken onto the skewers. Heat a grill over high heat and cook the skewers 8 to 10 minutes, turning once, until the chicken is cooked through. Drizzle sauce over the skewers and serve the extra sauce on the side with the Celery Sticks.


Secrets of a Skinny Chef: 100 Decadent, Guilt-Free Recipes

  $2.93

Amazon.com   Barnes & Noble


What will I win?
A copy of "Secrets of a Skinny Chef" by Jennifer Iserloh

How do I enter?
Comment in the box below about your favorite way to makeover fatty treats.

Additional Ways To Enter:

  1. Follow Snack-Girl on FaceBook.
  2. Comment on our wall about about your favorite way to makeover fatty treats.
  3. Follow Snack-Girl on Twitter
  4. Tweet this post (use the Tweet Button in the Share Box at the top of this post).
Snack-Girl can follow and count all the additional entries using magical website tools.

Am I eligible to enter?
Anyone with a valid e-mail and a U.S. mailing address is eligible.

When do I find out if I am the winner?
The winner will be announced on April 27th, 2010. You will have 2 weeks to e-mail us back with your home address so we can mail the prize.


Want to read about snacks?
Change Your Deviled Eggs into Angeled Eggs (Low Cal Recipe)
Better and Faster than A Bowl of Cold Cereal
3 Reasons to Avoid Ritz Crackers
How To Find Great Fruit and Veggies

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First 20 Comments: [ see all 47 ]

I love make "french fries" using turnips. I cut them into wedges, place onto a foil-lined cookie tray, and then drizzle some olive oil and cajun seasoning over them. Then I bake them at 400 degrees for about 20 minutes until the turnip is soft and the outside is crispy. These are very, very good!

on April 20, 2010

I love using fitnutz peanut powder to make a yummy peanut sauce. I just add extra water and soy sauce so it is more liquidy and then poor it over pasta (tofu shiritaki noodles are great!) or over steamed veggies. sooooo much less fat than real peanut butter, and the perfect consistency.

on April 20, 2010

I love to make baked sweet potato fries in the oven.

on April 20, 2010

I LOVE The Skinny Chef and those Buffalo Chicken Wings look AMAZING!

My favorite way to makeover fatty treats is by using healthy substitutes that add flavor without the fat. An example related to your post ~ My Fav Buffalo Chicken Bites, I use a High Fiber/Chip Combo with spices, franks hot sauce and bake, not fry them....they rock too! I serve them up with homemade buttermilk ranch using lowfat buttermilk, 1/2 mayo and 1/2 greek yogurt to cut the fact :D

I already follow you on Twitter but will Tweet.

I already am a Fan on Face Book!

I NEED to feed my recipe and cookbook addiction with well, another cookbook from The Skinny Chef :D

on April 20, 2010

I have discovered the greatness that is the Vita Top. So when I'm craving something sweet or like cake. I'll take a vita top chocolate and some fat free cool whip for a lovely, low-fat dessert. And it's yummy.

on April 20, 2010

I have discovered the greatness that is the Vita Top. So when I'm craving something sweet or like cake. I'll take a vita top chocolate and some fat free cool whip for a lovely, low-fat dessert. And it's yummy.

I follow on twitter already and tweeted the post (tommygirl)

I added you to my facebook (Mare)

**Sorry if this goes through more than once as my computer has gone crazy. I didn't see another post, but still.

on April 20, 2010

We make hot wings by baking them in the oven. We just buy pre-made sauce, and I never thought it was that bad for you (but maybe it is...). I know the Hooters sauce is basically the kind I buy with butter added to it, so I figured mine was healthier! And baking the wings instead of frying them is obviously healthier too.

on April 20, 2010

what a great recipe! and the book sounds terrific too!

one thing i do with cookies is add mashed winter squash to the recipe. it helps them moist and makes them more healthy!

on April 20, 2010

I am a wing sauce aficionado. Probably tasted 20+ different wing sauces and the very best id from a company in New Jersey called Defcon sauce. They have 3 heat levels mild, medium and hot. It's so good I buy it by the quart!

on April 20, 2010

I use ground flax seed as an egg substitute when I bake, and frequently use mashed bananas as a wet ingredient when making muffins. I've also completely replaced french fries with oven-roasted potato wedges, seasoned lightly with olive oil, garlic powder, pepper, and parsley - no salt, because I'm trying to reduce my sodium intake! I also make some great low-cal flatbread pizzas with whole wheat flatbread, low-sodium pizza sauce, and part-skim mozzarella. I'll also frequently add poached chicken or some veggies on top to up the nutritional value :)

on April 20, 2010

Was already following you on Twitter, but I tweeted this post and fanned you on Facebook! Also posted this link on my wall :)

on April 20, 2010

I love learning how to make snack foods less fatty! In my family, instead of making mashed potatoes, we make mashed cauliflower and put cheese on it. It's so delicious and sometimes you can't even tell the difference. These are very similar to Houlihan's California Mashers (which are equally amazing). I've also tweeted & facebook fan-ned.

on April 20, 2010

I use applesause or fruit purée (I have left over babyfood that my daughter won't eat anymore that I don't want to go to waste) in place of oil or butter in place of baked goods.

on April 20, 2010

I make chocolate cake with pumpkin instead of eggs and oil. It comes out super moist and tastes amazing!!! It cuts the calories and fat in half.

on April 20, 2010

I love to cut up a Joseph's Flax pita, spritz it with cooking spray, and microwave for 60 seconds... yummy pita chips! only 4 carbs for the whole pita!

on April 20, 2010

To get my kids to eat veggies they normally wouldn't eat, I roast broccoli and cauliflower in the oven w/olive oil, salt, pepper, garlic,& lemon juice. They love it! It gives the cauliflower a totally different flavor!

on April 20, 2010

I use the oven instead of deep frying my food.

on April 20, 2010

My son and husband love spaghetti. I've switched to whole grain pasta, I use lean ground turkey and (my secret they don't know about this) I shred zuchinni into the sauce. I also add onion and garlic. They get all their veggies, a nice lean protein and some whole grains:-)

This recipe looks great! Can't wait to try it... We LOVE spicy food.

on April 20, 2010

One of my favorite snack swaps I discovered right here on Snack-Girl! I'm a sucker for anything cakey and chocolatey, and I never thought I'd find a moderately healthy substitute, but your No Bake Brownie Balls are absolutely amazing! Even rich enough that I can have one and be satisfied!

on April 20, 2010

Favorite makeover for fatty treats, I love dips with crackers, veggies etc. I use cottage cheese (low fat) and puree it in the blender. I than season it with any spice or dip mix I fell like. It's great on sliced cucumber in the summer. I will also add Greek yogurt to add more protein if I have it on hand.

on April 20, 2010

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