Saucy Boneless Chicken "Wings" with Red Ranch Sauce

Saucy Boneless Chicken Wings
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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

 

 

Nutrition Facts

Saucy Boneless Chicken "Wings" with Red Ranch Sauce

CaloriesCalories

85 Per Serving

ProteinProtein

13g Per Serving

FiberFiber

0g Per Serving
×
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

Ingredients

Servings  8   Serving Size   2 wings and 1 tablespoon sauce per serving

Red Ranch Sauce

  • 1/4 cup low-fat buttermilk
  • 1/4 cup fat-free yogurt (plain)
  • 1 teaspoon smoked paprika (sweet or hot)
  • 1/2 teaspoon chili pepper
  • 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 3 x 1/2-inch strips (16 strips total)
  • 1/4 cup fat-free, low-sodium chicken broth

Directions

Tip: Click on step to mark as complete.

  1. In a small bowl, stir together the Red Ranch Sauce ingredients. Cover and refrigerate until serving time.
  2. 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.
  3. 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.

This recipe is reprinted with permission from Healthy Slow Cooker Cookbook, 2nd Edition. Copyright © 2018 by the American Heart Association. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.

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

 

 

Nutrition Facts

Saucy Boneless Chicken "Wings" with Red Ranch Sauce

CaloriesCalories

85 Per Serving

ProteinProtein

13g Per Serving

FiberFiber

0g Per Serving
×
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

Ingredients

Servings  8   Serving Size   2 wings and 1 tablespoon sauce per serving

Red Ranch Sauce

  • 1/4 cup low-fat buttermilk
  • 1/4 cup fat-free yogurt (plain)
  • 1 teaspoon smoked paprika (sweet or hot)
  • 1/2 teaspoon chili pepper
  • 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 3 x 1/2-inch strips (16 strips total)
  • 1/4 cup fat-free, low-sodium chicken broth

Directions

Tip: Click on step to mark as complete.

  1. In a small bowl, stir together the Red Ranch Sauce ingredients. Cover and refrigerate until serving time.
  2. 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.
  3. 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.
AHA Healthy Slow Cooker Cookbook, 2nd Edition

AHA 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 Healthy 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.

Sample Recipes:

Beef Stew with Fresh Mango

Acorn Squash Wedges with Walnuts

Steamed Pumpkin Bread

Kale and Red Quinoa Soup

 

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This recipe is reprinted with permission from Healthy Slow Cooker Cookbook, 2nd Edition. Copyright © 2018 by the American Heart Association. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.