Archive for January, 2008

Boneless Buffalo Chicken "Wings"

I’ve been craving buffalo chicken wings. Last night on the Food Network there was a whole show about buffalo chicken wings (Bobby Flay did a “Buffalo Wing Throwdown”) and it was literally making my mouth water.

But chicken wings? I mean, it’s mostly skin and bones. Tasty…but nasty, if you think about it. It’s the texture and sauce that really make a buffalo wing anyway and hell! I can do that Amyella style! Now, normally I don’t cook with regular flour, but you really need it to make these as good and a half cup is spread across 12 servings, so it’s not too big a deal.

Boneless Buffalo Chicken “Wings”

2 lb boneless, skinless chicken tenders (or breast cut into strips)
3 Tbs I Can’t Believe It’s Not Butter Light
1/4 cup Franks’ hot sauce
1 dash ground black pepper
1 dash garlic powder
1/2 cup flour
1/4 teaspoon paprika
1/4 teaspoon cayenne pepper
1/4 teaspoon salt

Combine the ICBINBL, hot sauce, pepper and garlic powder in a small saucepan over low heat. Stir together and heat until ICBINBL is melted and mixture is well blended. Remove from heat and reserve for serving.

In a large glass bowl mix together the flour, paprika, cayenne pepper and salt. Place chicken tenders in the bowl and toss until they are evenly coated in the flour mixture. Cover bowl with plastic wrap and refrigerate for 60 to 90 minutes (don’t skip this step!).

Preheat oven to 425. Spray a cookie sheet with non-stick cooking spray and place chicken on sheet. Place sheet on top oven rack and cook about 10 minutes – until chicken is just cooked through, golden on top but still juicy.

Serve with hot sauce.

You’re welcome. 🙂

Makes 8-12 servings. (who are we kidding? It’s 8 servings.) Anyway, at 12 servings:
111 calories
3 g fat
4.25 g carb
15.3 g protein

At 8 servings:
166.5 calories
4.5 g fat
6 g carb
23 g protein


Walnut Blueberry Oat Crunch "Muffin"

Amy’s Walnut Blueberry Oat Crunch “Muffin”

1 bag frozen blueberries (about 2.25 cups)
3 cups oats
2 cups Fiber One cereal
1 cup walnuts
5 cups eggbeaters
splenda and cinnamon to taste.

Mix all. Spray 12 jumbo muffin tins with cooking spray and distribute evenly. Bake at 425 for 35-40 minutes. Let cool, store in fridge.

Dance and sing with joy at its yumminess.

Makes 12 servings. Each serving:
224 calories
8.2 g fat
26.6 g carb
8.25 g fiber
16.25 g protein



Amyella (pronounced Amy-ella) is a pseudonym for Amy Levitt, a fitness and health food fanatic and a beach girl at heart. She has been sharing her sometimes nonsensical thoughts and self-amusing stories online since 2002 and currently spends a good deal of her time wrangling her 90 pound Rottweiler and 60 pound Boxer. Which is quite a show.
The origin of the name Amyella.

Here's my deal. It's wicked exciting!


Find the recipes here: Amyella's Recipes
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