21 Day Fix Boneless Wings & Ranch

In the South, we watch football. We eat fried wings, drink beer, and tailgate with friends. That is until you have decided to watch what you eat to maybe drop a few pounds to finally feel comfortable in your own skin.

We find ourselves deciding whether we should just stay home and avoid all the calorie temptations or go, enjoy ourselves, and start back on our "clean eating" Monday. Well, that Monday turns into the next Monday, then the next, then the next.. & so on! Now it's New Years and you're ready to get SERIOUS. But, what about Sunday NFL football???? The struggle is real! Most of us have been here & yes, it's a serious struggle. 

This is one of those recipes you will use over and over and over again to keep from being a loner on the weekends while still watching that wasitline! 

HEALTHY BONELESS BUFFALO WINGS

INGREDIENTS:

I pound chicken breast, cut into bitesize pieces

1 cup whole wheat breadcrumbs (I didn’t have whole wheat so I used Gluten Free)

1/4 teaspoon garlic powder

1 teaspoon onion flakes

1 egg

1/2 cup unsweetened almond milk

1 tablespoon olive oil

1/2 cup Wings sauce

1 cup all natural Barbecue sauce (Annie’s and STUBBS are both great, healthy brands)

1 teaspoon garlic

1 teaspoon honey

DIRECTIONS:

Use meat hammer to tenderize chicken.  Cut chicken breast into small, wing-sized pieces. Beat egg and milk in small bowl.  Mix breadcrumbs, garlic powder, and onion flakes in another separate bowl.  Dip chicken pieces in milk/egg mixture and then cover thoroughly in breadcrumbs. (It works best to dedicate one hand to the crumbs and one hand to the liquid—otherwise grossness ensues!)  Place on plate as you finish.  Once all the pieces have been coated warm 1 tablespoon olive oil in nonstick fry pan or spray with olive oil cooking spray.  Once you can hear it start to sizzle add the chicken to the pan.  Cook chicken thoroughly 2-3 minutes on each side until golden brown.  At the same time heat wing sauce, barbecue sauce, garlic, and honey in a small saucepan (You can vary the amounts of wing vs barbecue sauce to make your chicken spicier.) Once chicken is cooked, place it in a 8×8 baking dish or pie pan and pour the wing sauce over the chicken.  Place pan of chicken in oven at 350 for 10 minutes.  Serve with ranch dressing (made an avocado ranch with greek yogurt) and celery sticks.   

21 Day Fix Containers: 1R, 1Y, 1 TSP

-----> DON'T FORGET THE RANCH!

Avocado Greek Yogurt Ranch Dressing

Ingredients:

1 cup plain fat free or low-fat Greek yogurt

1 medium avocado, peeled and cored

1 1/2 Tbsp fresh lime juice

1 clove garlic

2 Tbsp chopped fresh parsley (or 2 tsp dried)

2 tsp chopped fresh dill (or 3/4 tsp dried)

2 tsp chopped fresh chives (or 3/4 tsp dried)

1/2 tsp onion powder

Salt and freshly ground black pepper, to taste

Up to 6 Tbsp unsweetened almond milk, as needed (for a slightly richer dressing sub 2 Tbsp olive oil for some of the milk)

Directions:

Add all dressing ingredients except for milk to a food processor. Pulse until well blended then add in milk 1 Tbsp at a time to reach desired thickness. Store in refrigerator in an airtight container.