Monday, April 18, 2011

Low-fat super hot super wings

It's true, my husband will fry everything we eat if I let him. Do you have the same problem at your house? Well.. when he's at work, I try to experiment and make lower-fat versions of the foods he makes for us. Sometimes it works, sometimes it doesn't.

This time it did!


Don't worry, you can still get the fulll-fat, full-fried version here.


Hot sauce
Soy sauce
Olive oil
Corn meal
TVP chunks

To start:

Preheat oven to 400 degrees.

Put your TVP chunks in warm/hot water to soak. They'll be ready in a mere 10 or so minutes. Heat it up to cook faster, if you want.

Meanwhile.. in two small bowls: put 1/4 c corn meal in one, mix 4:1:1 hot sauce, soy sauce and olive oil in the other.

Using one TVP chunk at a time, squeeze out water, dip into cornmeal, then hot sauce mixture, then corn meal again and hot sauce mixture one last time. Place these in your cast iron skillet. Repeat until you've covered each of your chunks.

Cook at 400 for about 10-15 minutes. Turn them once or so, to help them stick less to the skillet. Now, broil for 5-10 minutes, until brown and crispy! This part is crucial if you want get the same satisfaction you get from fried versions. Fried = crispy. So, broil until crispy. It's well worth the extra 5 minutes.

Serve on a bed of spinach or your favorite greens. Celery goes GREAT with hot foods. Have it in a salad with goddess dressing.. or dip directly into vegan sour cream. Your choice. It's great no matter how you eat it.


I added some water to the hot sauce mixture to lessen the heat. And it's still fantastic! You can even glob the remaining cornmeal/hot sauce mixture on top of the chunks once you've put them in the skillet. Just remember you'll have to cook them a little longer.


Even though we don't care about protein (as you can and do get it anywhere and everywhere), learn more about the low-cal, high-protein content of TVP here.

No comments:

Post a Comment

I want to hear from you! Please leave your message here. Appropriate messages will be posted.