Heart Healthy
Low Sodium
This healthier-for-you version of the popular appetizer is perfect for game day and potluck meals. A kicked-up smoky sauce elevates these wings to new heights.
Slow Cooker Size/Shape: 3- to 4 1/2-quart round or oval
Slow Cooking Time: 3 to 4 hours on low, OR 1 1/2 to 2 hours on high
Print Recipe
Saucy Boneless Chicken "Wings" with Red Ranch Sauce
This healthier-for-you version of the popular appetizer is perfect for game day and potluck meals. A kicked-up smoky sauce elevates these wings to new heights.
Slow Cooker Size/Shape: 3- to 4 1/2-quart round or oval
Slow Cooking Time: 3 to 4 hours on low, OR 1 1/2 to 2 hours on high
-
Prep Time
5 min
-
Cook Time
3 hr
-
Total Time
3 hr 5 min
-
Servings
8
-
Serving Size:
2 wings and 1 tablespoon sauce per serving
Ingredients
Red Ranch Sauce
-
1/4 cup low-fat buttermilk -
1/4 cup plain fat-free yogurt -
1 teaspoon smoked paprika (sweet or hot) -
1/2 teaspoon chili powder -
1/2 teaspoon garlic powder -
1/2 teaspoon onion powder -
1/2 teaspoon ground cumin -
1/8 teaspoon cayenne
Chicken
-
1/2 teaspoon chili powder -
1/2 teaspoon garlic powder -
1/2 teaspoon onion powder -
1/2 teaspoon ground cumin -
2 tablespoons all-purpose flour -
1 pound boneless, skinless chicken breast halves, all visible fat discarded, cut into 16 (3 x 1/2-inch) strips -
1/4 cup fat-free low-sodium chicken broth
Directions
Tip: Click on step to mark as complete.
-
In a small bowl, stir together the Red Ranch Sauce ingredients. Cover and refrigerate until serving time. -
In a second small bowl, stir together 1/2 teaspoon chili powder, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, and 1/2 teaspoon cumin. Stir in the flour. -
Dip the chicken strips in the chili powder mixture, turning to coat and gently shaking off any excess. Using your fingertips, gently press the coating so it adheres to the chicken. Place the strips in the slow cooker. Pour in the broth around the chicken. Cook, covered, on low for 3 to 4 hours or on high for 1 1/2 to 2 hours.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 85 | |
|---|---|---|
| Total Fat | 1.5 g | |
| Saturated Fat | 0.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.5 g | |
| Monounsaturated Fat | 0.5 g | |
| Cholesterol | 37 mg | |
| Sodium | 87 mg | |
| Total Carbohydrate | 3 g | |
| Dietary Fiber | 0 g | |
| Sugars | 1 g | |
| Protein | 13 g | |
Dietary Exchanges
2 lean meat
-
Prep Time
5 min
-
Cook Time
3 hr
-
Total Time
3 hr 5 min
-
Servings
8
-
Serving Size:
2 wings and 1 tablespoon sauce per serving
Ingredients
Red Ranch Sauce
-
1/4 cup low-fat buttermilk -
1/4 cup plain fat-free yogurt -
1 teaspoon smoked paprika (sweet or hot) -
1/2 teaspoon chili powder -
1/2 teaspoon garlic powder -
1/2 teaspoon onion powder -
1/2 teaspoon ground cumin -
1/8 teaspoon cayenne
Chicken
-
1/2 teaspoon chili powder -
1/2 teaspoon garlic powder -
1/2 teaspoon onion powder -
1/2 teaspoon ground cumin -
2 tablespoons all-purpose flour -
1 pound boneless, skinless chicken breast halves, all visible fat discarded, cut into 16 (3 x 1/2-inch) strips -
1/4 cup fat-free low-sodium chicken broth
Directions
Tip: Click on step to mark as complete.
-
In a small bowl, stir together the Red Ranch Sauce ingredients. Cover and refrigerate until serving time. -
In a second small bowl, stir together 1/2 teaspoon chili powder, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, and 1/2 teaspoon cumin. Stir in the flour. -
Dip the chicken strips in the chili powder mixture, turning to coat and gently shaking off any excess. Using your fingertips, gently press the coating so it adheres to the chicken. Place the strips in the slow cooker. Pour in the broth around the chicken. Cook, covered, on low for 3 to 4 hours or on high for 1 1/2 to 2 hours.
Featured In : American Heart Association Healthy Slow Cooker Cookbook, 2nd Edition
The versatile slow cooker is American’s favorite kitchen appliance—AND -- it can help support a healthy diet! The American Heart Association Slow Cooker Cookbook, 2nd Edition is back with brand new recipes that utilize your slow cooker and nourish you. From appetizers to desserts, the 230 recipes in this cookbook will surprise you with their variety and depth of flavor. Photography ©2018 by Lauren Volo.
Where to Buy the Cookbook
Sample Recipes
- Acorn Squash Wedges with Walnuts
- Apples with Almond-Apricot Sauce
- Beef Stew with Fresh Mango
- Cauliflower-Crust Pizza with Balsamic Glaze
- Chicken Tortilla Soup
- Cinnamon Quinoa with Peaches
- Coconut Curry Halibut with Green Beans and Roasted Red Bell Peppers
- Kale and Red Quinoa Soup
- Steamed Pumpkin Bread
American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.
Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your healthcare provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified healthcare provider.
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