"I was recently searching around the internet for some healthy recipes (just started Weight Watchers), and I came across your website. I love it! The shopping list is great! Please add more recipes! :)" -Lee Hayes

Tuesday, January 15, 2008

Chili's Boneless Shanghai Wings

Take out:
Crispy breaded chicken breast topped with sweet and spicy ginger citrus sauce and sesame seeds. Served with wasabi-ranch dressing for dipping. Now for the Shanghai surprise...this appetizer has 1260 calories, 71g fat, 12g saturated fat for 30 weight watcher points...ouch!

Fake out:
Dip Tyson grilled chicken strips into egg whites & coat with Panko (Japanese bread flakes). Panko is great to use because it is light & fluffy (like tempora) and contains fiber. Place on an oven safe pan after spraying lightly with non stick cooking spray and bake at high temperature of 500 degrees for 12-16 minutes or until crispy. I have discovered that baking at high temperature is the closest you can get to deep frying. While this is baking blend the Kraft Light Asian Toasted Sesame dressing with Texas Pete Buffalo Style sauce in a bowl. When chicken is done mix it together in the bowl with the sauce blend until all chicken pieces are covered in sauce. Then add to dinner plate & sprinkle with seasame seeds for presentation (optional). Lastly, serve Kraft Light Ranch dressing on the side (add a dabble of wasabi to it if you want that extra zing). Serve with carrots and/or celery sticks. Perfect Super Bowl snack!

Nutrition totals per serving:
Calories 267.5, 5 Fat g, Fiber 2g, Protein 34g, Weight Watcher Points = 5.5
Cost per serving: $1.89

Shopping List:

Tyson Fajita Chicken Strips
Serving size: 5 oz. (20 oz. pack serves 4)
Calories: 183
Fat: 3
Fiber: 0
Protein 32
Cholesterol 100mg
Points: 4
Cost per serving $1.43

Sushi Chef Panko
Serving size: 1/4 cup (Serves 16)
Calories: 45
Fat: 0
Fiber: 1.5
Protein 2
Cholesterol 0
Points: 1
Cost per serving $0.25

Kraft Light Asian Toasted Sesame
Serving size: 1/2 Tbsp (Serves 64)
Calories: 15
Fat: 1
Fiber: 0
Protein 0
Cholesterol 0
Points: 0
Cost per serving $0.05

Texas Pete Buffalo Style
Serving size: 1/2 Tbsp (Serves 120)
Calories: 7.5
Fat: 0
Fiber: 0.5
Protein 0
Cholesterol 0
Points: 0
Cost per serving $0.02

Kraft Light Ranch
Serving size: 1/2 Tbsp (Serves 32)
Calories: 17
Fat: 1
Fiber: 0
Protein 0
Cholesterol 5mg
Points: 0
Cost per serving $0.09

TABASCO brand Chipotle Pepper Sauce. Smoky flavor is great for grilling.

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