It's Super Bowl Time and That Means . . . Smart Wings!

John McManamy Health Guide
  • It’s Super Bowl Sunday. The Steelers kick off. The Seahawks return man reaches for the ball as 11 steroidal behemoths in black converge on his rib cage. Glad it’s not you, right?

    Think again. That commercially prepared Buffalo wing you are reaching for contains 4.5 grams of fat and 1.5 grams of saturated fat. Five of those little babies in your system, together with the blue cheese dipping sauce, add up to 46.5 grams of fat and 12.5 grams of saturated fat -- about the same as a McDonald’s quarter pounder with cheese. You’ve just about maxed out your saturated fat for the day, and there’s still the pizza, kielbasa and nachos with cheese, sour cream and guacamole.
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    I have news for you. You’re the one with a better chance of being carried out on a stretcher. The guy fielding the kickoff can take care of himself.

    Following is a tasty Buffalo wings recipe that will keep you alive long enough to find out who won the game:

    McMan’s Smart Wings

    Slice some skinless chicken breasts into quarter-inch strips or nuggets. The skin is where practically all the fat in chicken resides. Sure, it’s tasty and crunchy, but fear not, we’ll put the taste and crunch back in.

    Marinade the chicken strips in the fridge for about an hour. Almost anything short of paint thinner will do. You’re looking for a cross between salad dressing and barbecue sauce, so blend the two together and let ‘em soak.

    Now, to restore the taste and crunch, salt the strips and dredge them in flour. Shake off the excess flour and coat with barbecue sauce. Finally, shake on Cajun seasoning and an Italian herb blend.

    Lay out the chicken strips on a baking sheet and bake at 350 degrees for about 10-12 minutes, depending on the oven.

    Dip your tasty, crunchy morsels in nonfat blue cheese dressing. You may want to jazz up the dressing with a hint of lemon or vinegar. Total fat per 3-ounce serving: 3 or 4 grams, 1 gram saturated fat.

    Bring it on!

Published On: January 30, 2006