Updated July 07, 2014.
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Did you ever wish that your favorite high-fat foods would magically morph into something healthy? Me too.
I grew up just 20 miles from the epicenter of the Buffalo chicken wing explosion that took place at the Anchor Bar in 1964. Wings are a fundamental part of Buffalo culture. Standard party fare is a sheet pizza and a bucket of wings.
Real Buffalo wings are deep-fried and tossed in a butter-based hot sauce. This is what makes them great, but not good for watching your waistline. But could I go through life never having another wing? Not an option, so the "Almost-As-Good, Not-Quite-A-Wing-But-Close" was born.
See Also
Quick Facts About Eating and Diabetes
Meal Plans for Diabetes Management
Carbohydrates and Diabetes FAQ's
Ingredients
- 2-3 pounds of boneless, skinless chicken breasts
- 1/2 cup - 3/4 cup 99% fat-free chicken broth
- 1/2 cup - 3/4 cup Franks' Red Hot Sauce (amount used depends on amount of chicken and how saucy you like it.)
- Celery sticks and bleu cheese dressing for dipping; served on the side
Preparation
Slice the breasts into 1" wide strips.
Spray a non-stick frying pan with cooking spray and brown the chicken until it's cooked through.
Mix together chicken broth and Franks' Red Hot Sauce and add them to the chicken.
Lower the heat, cover the pan, and simmer the chicken for 15 minutes, stirring occasionally, until the sauce has thickened and is coating the chicken in a beautiful, glossy layer of spicy goodness.
You can adjust the hotness of the chicken by adding more or less hot sauce in proportion to the chicken broth. For folks who like their wings on the mild side, 1/4 cup of hot sauce to 3/4 of broth might help keep the "heat" down. If you like your wings to be incendiary, or nuclear, as we like to say, then increase the hot sauce and decrease the broth.
Serve them with the prerequisite celery sticks and (low-fat) blue cheese dressing on the side. It's as close to an authentic Buffalo Wing experience as possible, without destroying your diet.