Overcoming Obesity

Saturday, February 20, 2010

Fire Twisted Hot Wings 138 Calories and only 1.45g Fat

Get ready to call the Fire Department, these wings are packed with a punch!

1 package of Jennie-O Turkey Tenderloins
1/4 Egg Substitute
1/4 cup Whole Wheat Flour
1 dash sea salt
1 dash coarse black pepper
1/4 tsp garlic powder
1/4 cup Frank's Red Hot Wing Sauce Hot Buffalo


1.Preheat oven to 375 Degrees. Spray baking sheet with non-stick spray, set to side.

2.Pour 1/4 cup Whole Wheat Flour in a deep bowl/container, add 1/4 tsp garlic, a dash of salt and a dash of pepper, mix well and set to side.

3.Cut Jennie-O Extra Lean Turkey Tenderloins into small pieces or nuggets. Place all nuggets in a large bowl that has a lid. Pour 1/4 Cup Egg Beaters (or two egg whites) over turkey nuggets, seal bowl with lid and shake well. Remove lid.

4.One at a time, remove from turkey nugget from egg mixture, shake off excess egg, place in flour mixture and coat nugget, place nugget on baking sheet. Repeat until all nuggets are coated.

5.Spray Coated Nuggets with non-stick spray, bake in oven for 8 minutes. Remove from oven, flip each nugget over, spray nuggets with non-stick spray and bake an additional 8 minutes or until nuggets are fully cooked. Remove from oven allow to cool on sheet for 2 minutes.

6.Place cooked nuggets in large bowl that has a lid, pour 1/4 cup Frank's Red Hot Wings Hot Buffalo Sauce over turkey nuggets. Place lid on bowl and shake well to cover all nuggets.

Makes 5 Servings (about 6 wings each)

Optional: Garnish with Celery and your favorite Low Fat/Cal Ranch Dressing. I wish I could find a way to make blue cheese dressing low fat, but I haven't been able to figure that one out yet :) I also have not been able to find a Lowfat Ranch dressing that I like, I usually mix 4 tbsp fat free sour cream and 1 1/2 tsp Ranch Dressing Powder for a nice dipping sauce. (Just an FYI, its a big hit at my house)

These Wings would be great for game day, the boys will have a hard time keeping their hands off these. If you don't like HOT, use a mild sauce because these bad boys are H-O-T, have the water hose ready!

Calories: 138
Fat: 1.45g
Carb: 4.81g
Fiber: .6g
Protein: 25.4g

Weight Watchers: Approximately 3 PTS


  1. These look great!! I live for food pics and calorie counts, lol. Your blog is quickly becoming a favorite of mine. :) I bought some Marie's lowfat blue cheese dressing and I like it a lot. They sell it in the produce section of my grocery store, Publix. It's refrigerated.

  2. Kroger Lite Ranch is pretty good, but it depends on what kind of ranch you like.

  3. Hey! I love this recipe!

    To make your own home-made bleu cheese dressing, I've done the following:

    1 cup plain 0% fat greek yogurt
    1/4 cup skim milk
    2 ounces bleu cheese chunks
    2 tablespoons dried oregano
    juice from 1 lime
    1 teaspoon paprika
    1 teaspoon garlic powder (not garlic salt)

    I put it all in a bowl and whisk until the cheese chunks are very very small and evenly distributed throughout the liquid, then I put it in a bottle/jar and pop it in the fridge!

  4. These sound GREAT! As a matter of fact, I'm going to make them tonight! Thanks so much!

    Renee :)

  5. I nominated you for a Beautiful Blogger Award. Check it out at:

  6. Ladies, thanks for all the great ideas on Blue Cheese dressing. I will try Maries and I will definately be trying your recipe Jecka, I can't wait! To think, I can have that wonderful taste, woo-hoo!

    Patty, thank you for the nomination, that means so much to me!


  7. I can't wait to make these!!! Yum!!!!