Saucy Boneless Chicken “Wings” with Red Ranch Sauce

Prep Time: 15m Cook Time: 3h Total Time: 3h 15m

Saucy Boneless Chicken
Photo of Lisa Ashcraft-Carr, MS, RD, LD, Oncology Dietitian at United Hospital Center

Recommended by Lisa Ashcraft-Carr, MS, RD, LD, Oncology Dietitian at United Hospital Center

Courtesy of American Heart Association

This healthier-for-you version of the popular appetizer is perfect for game day and potluck meals. A kicked-up smoky sauce elevates these wings to new heights.
Slow Cooker Size/Shape: 3- to 4 1/2-quart round or oval
Slow Cooking Time: 3 to 4 hours on low, OR 1 1/2 to 2 hours on high

Ingredients

Red Ranch Sauce

  • 1/4 cup low-fat buttermilk
  • 1/4 cup fat-free yogurt (plain)
  • 1 teaspoon smoked paprika (sweet or hot)
  • 1/2 teaspoon chili pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon cayenne

Chicken

  • 1/2 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon ground cumin
  • 2 tablespoons all-purpose flour
  • 1 pound boneless, skinless chicken breast halves, all visible fat discarded, cut into 3 x 1/2-inch strips (16 strips total)
  • 1/4 cup fat-free, low-sodium chicken broth

Instructions

  1. In a small bowl, stir together the Red Ranch Sauce ingredients. Cover and refrigerate until serving time.
  2. In a second small bowl, stir together 1/2 teaspoon chili powder, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, and 1/2 teaspoon cumin. Stir in the flour.
  3. Dip the chicken strips in the chili powder mixture, turning to coat and gently shaking off any excess. Using your fingertips, gently press the coating so it adheres to the chicken. Place the strips in the slow cooker. Pour in the broth around the chicken. Cook, covered, on low for 3 to 4 hours or on high for 1 1/2 to 2 hours.

Nutrition per serving

  • Calories: 85
  • Fat: 1.5g
  • Saturated Fat: 0.5g
  • Trans Fat: 0.0g
  • Unsaturated Fat: 1g
  • Cholesterol: 37mg
  • Sodium: 87mg
  • Carbohydrates: 3g
  • Sugar: 1g
  • Protein: 13g

Makes 8 servings

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