My husband and I have a Sunday tradition, outside of football season–consisting of an early movie at our favorite cinema, followed by lunch at Buffalo Wild Wings. Outside of the football season, this is a quiet, relaxing, and very enjoyable lunch eating one of our favorite foods, but once college and professional football seasons start, Sundays at B-Dubs are quite crazy and miserable!
Last year, when coming to terms with the fact that we would be doing without Sunday lunch at B-Dubs for the next few months, I started working on a boneless wing recipe. I came up with my own and took some ideas from other recipes for buffalo wings, as well as using methods from oven fried chicken recipes I’ve seen. Finally, it’s all come together to be this FABULOUS recipe for Buffalo chicken sandwiches/tenders.
The best part about this recipe is the multiple layer of flavors, and it’s real versatility (this could easily be made into BBQ chicken sandwiches by just changing the seasoning and sauce up a bit). The chicken, along with each part of the breading, gets seasoned. Although, I do suggest you cut back on the seasoning on each layer if you don’t do “Hot”. These are definitely spicy, but oh so good!
My loving husband claims to love these just as much as wings from Buffalo Wild Wings, although we do have to continue to make the occasional trip–at least until I figure out how to brew beer 
Ingredients
2 lb boneless skinless chicken breasts (I buy around a 2 lb pkg, but once trimmed, I’m left with about 1.5 lb, which is perfect)
1/4 c whole wheat flour
1/4 c Egg Beaters
1/2 c Heart Healthy Bisquick
1/2 c Panko Breadcrumbs
1/4 c grated parmesan cheese
Emeril’s Original Essence
Tabasco hot sauce
ground cayenne
garlic powder
onion powder
paprika
chili powder
salt
freshly ground pepper
Cooking Spray & Olive Oil Spray
“I can’t believe it’s not butter” spray–~1 tsp or 25 sprays
Your favorite hot sauce or wing sauce
Light Ranch Dressing or Blue Cheese crumbles
Buns (optional–my husband and I actually eat these as open face sandwiches or no bun at all)
Directions:
Preheat your oven to 450 degrees.
Cover a large cookie sheet with foil (for easier clean up), and then put a wire rack on top of the foil. Set aside.
Trim chicken of fat and the tenderloin on back.
Rinse, pat dry, and then lay chicken on a cutting board (plastic or other board that can be cleaned/disinfected well).
Cover with plastic wrap, and pound with the flat side of a meat mallet until thin, and with about the same thickness throughout all of the chicken. This helps to keep servings even, along with even (and quicker) cooking time!
Cut each breast in half–cut top to bottom for tenders, and side to side for sandwiches. Season both sides of the chicken with salt and freshly ground pepper, and then set the chicken aside.
In three shallow dishes, prepare the assembly line for breading:
In the first dish, put the whole wheat flour with a generous amount of Emeril’s Original Essence (approximately 1-2 Tb), along with a couple of shakes of ground cayenne (if you like it HOT). Mix well with a fork, and set aside.
In the second dish, pour in the Egg Beaters, and shake in several dashes of Tabasco Hot Sauce (I generally add about 10 dashes….so 5 for Medium, 1 or 2 dashes for Mild). Mix with a fork, and then set aside.
In the last dish, add the Bisquick, Panko, and Parmesan. Mix well. Then season it up—garlic powder, onion powder, salt, pepper, chili powder, paprika, and of course–cayenne pepper. I don’t have specific amounts on this because if you don’t want it as hot, I would suggest beefing up on the garlic powder, onion powder, paprika, and salt, while cutting back on the chili powder, cayenne, and freshly ground pepper. This can definitely be made for everyone’s tastes! Mix the seasonings in well, and sit aside.
Your assembly line should be ready to go now!
Spray your wire rack (that is on top of your foil-covered cookie sheet) generously with nonstick cooking spray (use can use the olive oil spray here too).
Time to bread the chicken—for each chicken piece, lightly dust in the seasoned flour, then into the egg beaters, followed by coating in the bisquick mixture. Be sure it’s thoroughly covered in the breading.
As you finish breading each piece of chicken, put it on the wire rack. Be sure to leave room for the other pieces–you do not want to move the chicken once it’s been put down!!!
When finished with all six pieces of chicken, spray the tops generously with Olive Oil Spray.
Place in the preheated oven for 10 minutes. After 10 minutes, carefully (using tongs or spatula) flip the chicken pieces over, spray the top with more olive oil spray, and then allow to continue cooking another 10 minutes.
While the chicken is cooking, make (or heat up) your wing sauce. Either heat up about 1 tsp/25 sprays of “I Can’t Believe it’s Not Butter” Spray in a sauce pan with about 1/2 c hot sauce (Frank’s Red Hot Sauce) OR just heat up your already prepared wing sauce (We use Frank’s Red Hot Wing Sauce). I don’t think there’s much of a taste difference between the already prepared and the hot sauce with the melted butter, but it gives you an option if you don’t have one or the other!
After the chicken has finished cooking on the second side, pull the chicken out (be careful, as the wire rack on top makes for an unbalanced pan–DON’T BURN YOURSELF!!!), and brush the top of the chicken with half of the warmed sauce. Pop them back in the oven for about 3-5 minutes. Flip the chicken over, cover the other side in sauce, and pop back in the oven for a final 3-5 minutes.
Either put it on a bun, or don’t, with some ranch or blue cheese dressing! AMAZING!!!! Always fulfills that craving for wings 
So, get a glass of milk and prepare for a good, HOT meal!!!!
Now, how is this “healthy” you may ask? Well, it’s not too bad, and it’s definitely better than FRIED wings….
Nutritional Information
Servings: 6
Per serving (1 chicken piece -approx 4 oz) WITHOUT bun or ranch/blue cheese dressing:
Calories: 192
Fat: 4.3 g
Fiber: 0
WW points: 4
