Blog Archives

More Fit Girl Game Day Makeover Recipes – Maple Chicken Wings

Stay tuned as we get you prepared to enjoy Superbowl Sunday Fit Girl Style!
Collect all the recipes from this week to enjoy a guilt free Super Bowl party menu.

Ingredients

2 to 3 pounds chicken wings
1 cup maple syrup
2/3 cup chili sauce
1/2 cup onion, finely chopped
2 tablespoons Dijon mustard
2 tablespoons Worcestershire sauce
1/4 to 1/2 teaspoon red pepper flakes

Preparation

Place wings in a large plastic zipping bag; set aside. Combine remaining ingredients. Reserve one cup for basting; refrigerate until ready to use.Pour remaining marinade over wings, turning to coat. Seal bag; refrigerate for 4 hours, turning occasionally. Drain and discard marinade. Place wings in a lightly greased 13″x9″ baking pan.Bake, uncovered, at 375 degrees for 30 to 40 minutes, basting with reserved marinade, until golden and juices run clear when pierced.

image

Featured Fit Girl Recipe of the week

Pan-Fried Chicken

We all love our fried chicken. So check out this recipe that will keep you in Fit Girl status. Pan-fried chicken is a healthy alternative to traditional fried chicken. Replacing some of the salt with spices like ginger, paprika, cinnamon, and nutmeg reduces the amount of sodium and pumps up the flavor.

Ingredients

1/2 cup whole-wheat flour
 1/2 teaspoon ground ginger
1/2 teaspoon hot paprika
1/2 teaspoon ground cinnamon
1/2 teaspoon freshly ground nutmeg
1/2 teaspoon fine sea salt
2 bone-in chicken breast halves, skinned 
2 bone-in chicken thighs, skinned 
2 chicken drumsticks, skinned 
1/4 cup peanut oil

Preparation

1. Sift together first 6 ingredients; place mixture in a large zip-top plastic bag. Sprinkle salt evenly over chicken. Add chicken, one piece at a time, to bag; seal. Shake bag to coat chicken. Remove chicken from bag, shaking off excess flour. Place chicken on a cooling rack; place rack in a jelly-roll pan. Reserve remaining flour mixture. Loosely cover chicken; chill 1 1/2 hours. Let chicken stand at room temperature 30 minutes. Return chicken, one piece at a time, to flour mixture, shaking bag to coat chicken. Discard excess flour mixture.
2. Heat peanut oil in a large skillet over medium-high heat. Add chicken to pan. Reduce heat to medium-low, and cook 25 minutes or until done, carefully turning every 5 minutes.
3. Line a clean cooling rack with brown paper bags; arrange chicken in a single layer on bags. Let stand for 5 minutes.

Nutritional Information

Calories: 245
Fat: 10.1g
Saturated fat: 2g
Monounsaturated fat: 4.1g
Polyunsaturated fat: 3g
Protein: 28.2g
Carbohydrate: 9g
Fiber: 0.8g
Cholesterol: 87mg
Iron: 1.8mg
Sodium: 240mg
Calcium: 17mg

image