Mango Curry Baked Boneless Wings
Mango Curry Baked Boneless Wings
  • prep: 15 min
  • cook: 25 min
  • total: 40 min
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  • servings:
  • Summary

    *If you like a lot of sauce for dipping double the sauce recipe.** The chicken “wings” can be made ahead and coated in the sauce. To reheat the “wings” preheat the oven to 350 degrees F. Cook for 10 to 15 minutes or until hot. Serve as directed.***I also like to serve these for dinner alongside rice and roasted broccoli.****Sauce recipe adapted from the February 2016 issue of Food Network.

    Ingredients

    • 1 pound boneless chicken tenderloins or breasts cut into nugget-sized pieces or strips
    • 3/4 cup buttermilk
    • 1 1/2 cups Panko or crushed corn flakes
    • 2 tablespoons whole wheat flour or cornmeal
    • 1 cup mango chutney
    • 1 tablespoon orange juice
    • 1 tablespoon low sodium soy sauce
    • 2 teaspoons jerk seasoning
    • 2 teaspoons Thai red curry pate
    • 1/2 cup water
    • juice + zest of 1 lime
    • 1/2 cup fresh cilantro chopped
    • sliced jalapenos for serving

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 221 % Daily Value *
    • Total Fat: 3 g 4.12%
    • Saturated Fat: 0 g 1.46%
    • Trans Fat: 0 g %
    • Cholesterol: 2 mg 0.61%
    • Sodium: 680 mg 28.34%
    • Calcium: 85 mg 8.53%
    • Potassium: 249 mg 7.13%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 26.81%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 45 g %
    • Dietary Fiber: 3 g 11.74%
    • Sugar: 15 g
    • Protein: 6 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 9.37%
    • Vitamin C 75.01%
    • Vitamin D 3.87%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs1
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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