Kathy Manweiler: In time for the big game, a waistline-friendly wings recipe

EDITOR'S NOTE:

After years of yo-yo dieting, Kathy Manweiler discovered ways to cook and eat healthier without giving up the foods she loved. Those recipes helped her lose 100 pounds and keep the weight off. Now she's sharing healthy cooking tips with readers through her weekly "Don't Say Diet" column, which debuts today in YO! Food.

Every week, you'll find lighter versions of popular recipes - chocolate mousse, meat loaf, enchiladas and more.

First up, and just in time for Sunday's NFC Championship Game showdown between the Eagles and the Arizona Cardinals, is this tasty, healthy version of that game-time classic, buffalo wings.

Kathy is an editor at the Wichita Eagle (Go, Eagles!) in Wichita, Kan. She welcomes your recipe questions and ideas (see below).

WHEN YOU place an order for boneless buffalo wings with blue cheese dressing, more than 1,200 calories and about 90 fat grams could land on your table.

But my homemade version of this appetizer offers the flavor you crave without the extra calories. You can have two of my boneless buffalo wings with 2 tablespoons of my blue cheese dressing for 262 calories and 13.5 fat grams.

KATHY'S BONELESS

BUFFALO WINGS

1 cup trans-fat-free panko breadcrumbs

(Japanese-style

breadcrumbs, available at most supermarkets)

1/2 teaspoon ground black

pepper

1/4 teaspoon cayenne pepper

1/4 teaspoon paprika

Ice water

1/2 cup light mayonnaise

2 boneless, skinless chicken breasts

1/4 cup hot sauce

Cooking spray

Preheat the oven to 400 degrees.

Set a rack on a foil-lined baking sheet. Spray the rack generously with cooking spray.

Combine the first four ingredients in a pie plate or shallow bowl and mix well. Slice each chicken breast into six pieces, then put the chicken in a large bowl of ice water until well chilled.

Remove the chicken from the ice water and pat dry with paper towels.

Using a pastry brush, thoroughly coat each piece of chicken breast with light mayonnaise. Transfer the chicken to the pie plate and bread each piece.

Put the chicken on the prepared rack and spray each piece lightly with cooking spray.

Place the baking sheet on the bottom shelf of the oven and bake for about 30 minutes, or until the coating crisps and browns.

Place the baked chicken pieces into a container that has a lid. Pour the hot sauce over the chicken in the container, cover with the lid and shake gently until each piece of chicken is coated with hot sauce. Serve with Kathy's blue cheese dressing on the side (see recipe below). Makes 12 pieces. Serves 6.

Per serving (2 pieces): 193 calories, 7.5 fat grams, 270 mg sodium, 8 carb grams, 19 carb grams, 45 mg cholesterol.

Adapted from a "Top Secret Restaurant Recipes 2" recipe by Chef Todd Wilbur.

KATHY'S BLUE CHEESE DRESSING

Four ounces reduced-fat blue cheese crumbles

1 cup light mayonnaise

1/2 cup light sour cream

1/4 cup finely chopped parsley

2 tablespoons red wine vinegar

1 teaspoon fresh garlic, minced

1 teaspoon Worcestershire sauce

Salt and pepper to taste

Whisk all ingredients together and refrigerate the dressing for at least a few hours to blend flavors before serving.

Makes about 2 1/4 cups.

Per serving (2 tablespoons): 69 calories, 2.2 carb grams, 89 mg sodium, 6 fat grams.

Adapted from a "Joy of Cooking" recipe.