Jammin' Boneless BBQ Wings

The Gourmet RD
16Ingredients
500Calories
35Minutes

Ingredients

  • 3/4 cup preserves (fruit)
  • 1/2 cup ketchup
  • 1/4 cup apple cider vinegar
  • 3 tablespoons balsamic vinegar
  • 2 tablespoons brown sugar
  • 2 tablespoons honey
  • 1 tablespoon adobo sauce (from a can of chipotle chilies)
  • 1 teaspoon worcestershire sauce
  • 1 dash hickory smoke (liquid, optional)
  • salt and ground black pepper (Dash each coarse)
  • 1 pound boneless, skinless chicken breasts (cubed)
  • salt and ground black pepper (Coarse)
  • 1/4 cup all purpose flour
  • 2 large eggs (beaten)
  • 2 tablespoons milk
  • 1 cup panko breadcrumbs
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NutritionView more

500Calories
Sodium55%DV1330mg
Fat11%DV7g
Protein59%DV30g
Carbs26%DV78g
Fiber4%DV<1g

PER SERVING *

Calories500Calories from Fat60
% DAILY VALUE*
Total Fat7g11%
Saturated Fat2g10%
Trans Fat
Cholesterol180mg60%
Sodium1330mg55%
Potassium700mg20%
Protein30g59%
Calories from Fat60
% DAILY VALUE*
Total Carbohydrate78g26%
Dietary Fiber<1g4%
Sugars53g106%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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