Buffalo Chicken Meat Loaf
I don't think a single season of The Biggest Loser has gone by without some of the contestants complaining that they miss their chicken wings. At first I created a lighter plate with the typical wings, carrots, celery, and blue cheese. But then I realized that the components would be excellent if turned into a meat loaf, so here it is.
ingredients: Add all to shopping list
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
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
directions:
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.
KITCHEN COUNTER:
Serves 4. Per serving: 263 calories, 35g protein, 14g carbohydrates, 6g fat (2 g saturated), 74mg cholesterol, 2g fiber, 485mg sodium
Next up: Paul & Mira Sorvino's "New Style" Lasanga
