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

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.

Hot Wings From The Skinny Chef

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.

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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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!

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.

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

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

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 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.

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.

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!

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!

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 :)

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

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.

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.

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.

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!

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!

I use the oven instead of deep frying my food.

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.

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!

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.

My husband and I do lots of substituting of ingredients in many recipes. We use low-fat

milk, egg whites, reduced sodium broth,

turkey bacon, light mayo, fat-free yogurt and

low-fat sweetened condensed milk, just to

name a few. Many thanks, Cindi

I love onion dip! I now make it with 0% Fage greek yogurt instead of sour cream. Just as yummy and I can give in to my craving!

those buffalo skewers look delicious, I will definitely have to try!

I use apple sauce to replace fats in baking recipes.

My favorite way to make over recipes is all about the substitutions! Using egg whites instead of whole eggs, applesauce instead of butter, greek yogurt instead of mayonnaise or sour cream!

I use avacado instead of mayo on sandwiches and a light drizzle of evoo...makes a yummy sandwich..Thanks for the 'skinny' hot wing recipe...~

I tried to oven "fry" things and use lower fat versions of all my dairy to help make things healthier without changing the taste.

I use happycow cheese on sandwhiches in place of mayo and any other cheese to add some moistness. Also, mustard is delicious and low fat!

I use flaxseed meal in place of fats in most recipe's. It adds fiber and the food tastes just as (or more) yummy. I have a 3 year old who never notices that his pancakes are made with sweet potatoes, or bananas instead of sugar, and flaxseed meal instead of oil. Works great for waffles, banana bread, muffins, cake etc..

I sub broth for oil in a lot of recipes. Reduces fat and adds flavor.

Many of the fat-cutting tricks I use are already my answer is:


-use as yogurt, use to replace sour cream or cream cheese for dips, use for baking - amazing!!!

'nuff said

My newest obsession is making muffins - it's like eating portion-controlled CAKE every day! I have found recipes from all over that substitute unsweetened applesauce (or pureed peaches or pears) for oil/butter, use plain, non-fat yogurt, and other substitutions that let me choose lower calorie, lower fat options that still allow me to eat CAKE!

i love to make fries out of sweet potatoes! they are so tasty!!

I use garlic olive oil I bought at Cosco and use it for broiling salmon, on baked potatoes, on pita bread, tastes great...

I love using fat free Greek yogurt for things like salad dressings and desserts! It makes everything super creamy!

I love roasting all kinds of veggies instead of cooking them with oil. I also love taking "regular" recipes and making simple substitions of the ingredients... like yogurt instead of sour cream and always bumping up the veggie content!

Tried this last night. It wasn't bad.

These look great! I am a big fan of making sweet potato fries in the oven with some montreal seasoning. I have also switched to whole wheat pasta, and even fooled my Italian mom who was convinced whole wheat would taste like card board. I am also a big substituter with egg whites and apple sauce instead of oil in cake recipes. One last one is using a can of diet sprite in vanilla cupcakes instead of the eggs and tasted great, surprisingly!

Happy snacking!

I love to try making things without using butter, oils, or the "unnecessaries".. for example, I'll bake sweet potato chips for french fries, use smart balance in recipes instead of butter.

this cookbook looks great!

I like to sub applesauce for the oil in a dessert recipe!

We love to make spaghetti for dinner using spaghetti squash instead of noodles! My kids love it just as much as regular old spaghetti and they are getting lots of good veggies in!

Lowfat crepes filled with ground chicken, veggies and covered in a creamy, spicy avocado sauce.

I absolutely LOVED the chocolate shake today! I went one step further to make it even more healthy as a meal for myself- I added 1 scoop of GNC unflavored protein powder, and 1 tbsp of Flaxseed meal. I substituted the maple syrup (to cut down on sugar) and used 1 packet of equal and 1 tbsp of DaVinci Sugar Free Vanilla flavor syrup. It was fantastic even with my healthful additions!

Skinny Wings?? HECK YEAH! Can't wait!

So, I have a serious affection for chocolate and peanut butter, which I used to satisfy with either peanut butter M&M's or Reese's Cups... ruh roh!! BUT in my quest to satify my craving, I came up with a treat that I actually crave more than the candy!

Toast either a Whole wheat waffle OR Whole wheat light english muffin in the over or toaster oven. Just before it is finished, take 8-10 70% or higher chocolate chips and place on top. Leave in oven for only a couple more minutes. Pull it out and take 1.5 T of NATURAL peanut butter on top and your are DONE! The meltiness of the chocolate and peanut butter with the crispiness of the waffle or english muffin is AMAZING! The key is to use the darker chocolate so you have more cocoa flavor. YUMMY!!!!!!!

I use sliced eggplant in place of lasagna noodles, spaghetti squash for spaghetti and I also use apple sauce for baking. Portobello mushrooms are a tasty replacement for hamburger buns.


This stuff is great too if you just want to add a litte more kick to your dishes.

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