Claudia's Hot and Healthy Buffalo Wings

Package of chicken wings 

Hot Sauce of your choice

Butter

White vinegar

The ingredients in this recipe will all be the same as if you were making regular deep fried wings, but will be a lot healthier because we take out the frying and replace the cooking of the wings with a broiler.  You want to broil on both sides until you get a crispy consistency to your wings.  You will have to watch over them carefully as they broil because they can dry out quite easily.  Once the wings are cooked, you will want to add them to the sauce (which you will need to add the vinegar and butter prior to adding the cooked chicken wings) toss to coat, and enjoy.

*amount of butter and vinegar should be minimal and be adjusted to amount of wings you are making...with that being said...some people like more vinegar some less or you can choose to subsitute hot sauce for a bbq or teriyaki sauce.

Protein Pudding

1/2 cup cottage cheese

1/2 cup quick oats (*We prefer Quaker brand)

1 scoop of protein powder  (*We prefer Muscle Milk by CytoSport)

milk (about 1/2 cup)

Combine cottage cheese, quick outs and protein powder in a bowl.  Using a spoon mix ingredients together slowly adding milk until all ingredients are wet and have a slightly mushy consistency.  You will need to cover and place in the refrigerator overnight so mixture can absorb the milk and form into a pudding consistency.

Tips & Notes

*We suggest using these brands as they give the pudding a better taste. 

Un-fried "Fried" Chicken

Pre-Heat oven to 375 degrees.  Spray a cookie sheet with non-stick spray.  Get two small bowls (big enough to dredge chicken in).  Place all dry ingredients in one bowl (breadcrumbs, grated cheese, garlic powder, seasoned salt, and pepper) and place some egg whites in the other bowl.  Dredge each piece of chicken in the egg whites and then in the breadcrumb mixture and place on baking sheet.  Repeat process until all chicken is finished.  Spray the coated chicken with the non-stick spray evenly before putting chicken in the oven to cook.  Do not skip this step!!!  This is what will make the chicken crispy.

*condiments can be left out or substituted

1 tablespoon plus 2 teaspoons extra-virgin olive oil

1 medium-large sweet potato, peeled and diced

1 large onion, diced

4 cloves garlic, minced

2 tablespoons chili powder

4 teaspoons ground cumin

1/2 teaspoon ground chipotle chile (see Note)

1/4 teaspoon salt

2 1/2 cups water

2 15-ounce cans black beans, rinsed

1 14-ounce can diced tomatoes

4 teaspoons lime juice

1/2 cup chopped fresh cilantro

Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.

Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.