This healthy recipe makeover cuts the amount of saturated fat and added sugar found in most traditional chicken wings. Serve alongside a colorful veggie platter for a super, cancer-fighting spread.
CAL/SERV :
280
PREP TIME :
1 HOUR 10 MINS
YIELDS :
6 SERVINGS
COOK TIME:
15 MINS
INGREDIENTS
Skewers
2/3 cup low-sodium chicken broth
1/3 cup lite coconut milk
2 Tbsp. reduced-sodium soy sauce
1 Tbsp. ginger, minced
1 garlic clove, minced
2 tsp. brown sugar
1 tsp. lime juice
Dash of cayenne pepper (optional)
1 lb. boneless, skinless chicken tenders
Green onions, coarsely chopped (for garnish)
Peanut Dipping Sauce
1/2 cup natural peanut butter
2 Tbsp. reduced sodium soy sauce
1/4 cup low-sodium chicken broth
1 Tbsp. brown sugar
1 Tbsp. ginger, minced
2 cloves garlic, minced
1 Tbsp. lime juice
Crushed red pepper flakes (to taste)
INSTRUCTIONS
Combine first 8 ingredients. Add chicken tenders (to coat), cover and refrigerate for an hour. Soak wood skewers in water for at least 15 minutes before grilling. Thread 1 chicken tender on each skewer and discard the extra marinade.
Cook the chicken on a grill or nonstick pan (coat with cooking spray) over medium-high heat for about 3 minutes per side, until fully cooked through.
Make peanut sauce by combining all ingredients in a food processor and mix until smooth. Serve immediately with chicken skewers, and garnish with green onions.
Nutrition (per serving):
280 calories, 14 g total fat (2 g. saturated fat), 9 g carbohydrate, 29 g protein, 1 g dietary fiber, 400 mg sodium.