| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats |
|
Appetizers, Poultry, Spices |
6 |
Servings |
INGREDIENTS
| 2 |
lb |
Chicken wings (or 1 lb boneless, skinless chicken breast cut |
|
|
Into 1×1/2" strips) |
| 2 |
tb |
Teriyaki sauce |
| 1/2 |
c |
Plum sauce (or plum preserves) |
| 2 |
tb |
Brown sugar |
| 1 |
tb |
Worcestershire sauce |
| 1 |
|
Clove garlic, minced |
| 1 |
sl |
Garlic root, minced (or 1/2 tsp ground) |
| 1 |
tb |
Arrowroot |
| 2 |
tb |
Water |
INSTRUCTIONS
From "Count Out Cholesterol Cookbook" By Mary Ward.
If you have a taste for chicken wings, try these. They are hot, spicy and
delicious. To reduce the fat and cholesterol even further, use lean
chicken breast strips in place of the wings.
Serves 6 (3 wing pieces)
no stick cooking spray
Cut off wing tips and discard (T: or stash in the freezer for stockpot
later). Separate the wings at the joints. Cut off any visible fat. Wash
and pat dry. Or simply use the chicken strips.
In a med saucepan, combine the teriyaki sauce, plum sauce, sugar,
Worcestershire sauce, garlic, ginger, arrowroot, and water. Heat, whisking
the sauce, until smooth and thick and the sugar and arrowroot are
dissolved. Put the chicken pieces in the hot marinade, cover, and
refrigerate for 4 hours or overnight.
Preheat oven to 400F. Spray a lg baking pan with no stick cooking spray.
Drain marinade from wings. Bake for 15 min until they are tender and
crispy. (Or, bake chicken strips for 10 min.) Serve hot.
Each serving (3 wings): Cal 485; chol 129mg For chicken strips: Cal 165;
chol 51mg
Posted by Theresa Merkling.
From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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