Buffalo Chicken Tenders or Wings

Another weekly addition to my blog is there will be a healthy recipe of the week!  For this week it's the healthier version of buffalo style chicken that I will be having for the Superbowl..Give it a try!

Ingredients

3 chicken breast or 20 Wings
3/4 cup whole wheat flour
1 tbsp cayenne pepper
1 tbsp garlic powder
1/2 tspn salt
1/4 cup liquid i can't believe its not butter
1/2 cup franks red hot wing sauce

Directions

cut all fat off chicken breast, then cut chicken breast into preferred size strips. rinse off cold water then dry with paper towel, put the breast into a gallon size ziplock baggie
(if your going to do wings make sure to dry with paper towel)

add the flour,cayenne pepper,garlic,salt into the bag and shake the chicken until each breast or wing is covered in the flour mix

place the strips or wings on a baking sheet with aluminum foil sprayed with pam and place in refrigerator for 30-45 minutes (this allows the flow to stick to meat)

preheat oven to 375 for strips or 400 for wings
mix the wing sauce and butter together in a bowl and dip each piece and put it back on the baking sheet

once all are covered (you might need to make extra sauce) place in oven

strips cook for 25 minutes on 375
wings cook for 50-60 minutes on 400

I use fat free ranch for dipping sauce...enjoy!