Wings are delicious! I think 90%+ of the population would agree. I was excited when my mom forwarded a healthy recipe featuring WING SAUCE!
I hunted in several stores for ground chicken (the main ingredient of the recipe as-is). I was only able to find non-lean ground chicken locally, so I opted to use ultra-lean beef instead. The chicken I came across had 16 grams of fat per serving! Obscene!!
Here is the recipe:
|Olive oil spray|
|2⁄3 cup old-fashioned oats|
|1⁄2 cup fat-free milk|
|2½ tablespoons buffalo wing sauce, or more to taste|
|1 pound extra-lean ground chicken breast|
|1⁄2 cup finely chopped celery|
|1⁄4 cup shredded carrot|
|1⁄4 cup finely chopped sweet onion|
|2 large egg whites, lightly beaten|
|1⁄4 teaspoon salt|
|2 ounces (about 1⁄2 cup) crumbled reduced-fat blue cheese|
|1. Preheat the oven to 350°F. Lightly mist a 9×5×3-inch (slightly smaller is okay) nonstick loaf pan with the olive oil spray. Combine the oats and milk in a medium mixing bowl and stir to mix.|
|2. Let stand for 3 minutes, or until the oats begin to soften. Stir in the wing sauce until well mixed. Add the chicken, celery, carrot, onion, egg whites, and salt. With a fork or clean hands, mix the ingredients well. Add the blue cheese and gently mix to combine.|
|3. Transfer the mixture to the prepared pan and spread so that the top is flat. Bake for 35 to 40 minutes, or until the chicken is completely cooked through and no longer pink. Cut into 8 slices and serve immediately.|
|Tip: Be cautious of wing sauces with too much sodium. The brands with less sodium often have a bit more fat, but since you tend to use such a small amount, they’re generally a better choice. And look for a thick, all-natural sauce; I like to use Wing-Time Hot Buffalo Wing Sauce available for purchase here.|
Source: Buffalo Flavor Meatloaf
Here are some of my additional notes:
- As mentioned above, it turned out just fine with ground beef
- I’ve experimented with 3 tablespoons and 5 tablespoons of wing sauce (I used Frank’s Thick Buffalo Sauce). I think 4 tablespoons might strike a fine balance!
- I used a bread pan, which was close enough dimension-wise. If your pan isn’t exactly 9×5×3, don’t be concerned.
- I had to cook mine (perhaps due to using beef instead of chicken) for closer to 50 minutes. As a good friend told me, you don’t have to be too concerned with overcooking meatloaf. It’s better to be safe than sorry in this case. I may have to invest in a meat thermometer!
The finished product. It looks a little scary to me, but I think it’s because of the oats and the construction zone color of the buffalo sauce: