Boneless Skinless Chicken Wings

Directions

1. Preheat oven to 400ºF. Spray a 9 x 13-inch baking pan with cooking spray and set aside.

2. Trim any visible fat from chicken thighs. Cut each thigh in half and place cut pieces in a single layer in prepared baking pan. Fold or roll them up a bit so they resemble the shape of a chicken wing. They should just fit in pan (3 rows of 8 “wings”).

3. Whisk together barbecue sauce, soy sauce, mustard, honey, lemon juice, garlic, chili powder and hot pepper sauce (if using) in a small bowl. Spoon sauce evenly over chicken pieces.

Bake, uncovered, for 35 to 40 minutes, until chicken is cooked through and sauce is bubbly. Arrange chicken on a serving platter and keep warm. Pour sauce from pan into a small pot. Combine cornstarch with 2 tsp water and mix until smooth.  Stir cornstarch mixture into sauce. Bring to a boil and whisk constantly until mixture has thickened (it won’t take long). Serve “wings” with extra sauce for dipping.

Tip: If you’re using a barbecue sauce that already has honey in it or a sauce that’s quite sweet, you may want to reduce the honey in this recipe from 2 tbsp to 1 tbsp.

Per serving (1 wing with 1 tsp sauce):

• 56 calories
• 1.7 g total fat (0.4 g saturated fat)
• 8 g protein
• 2 g carbohydrate
• 0.1 g fiber
• 31 mg cholesterol
• 114 mg sodium

Note: If you skip the extra dipping sauce, the carb count is reduced to about 1.3 g and the sodium drops to about 75 mg.
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Photo and recipe excerpted from The Looneyspoons Collection.