Click to view.


4 ½ oz. protein, 1 veggie, and 1 carb per serving

  • 5½ oz. raw, skinless, boneless chicken breast; cut into tenders
  • ½ cup finely crushed fat free croutons or corn flakes
  • fat free hot wing sauce
  • fat free ranch dressing (under 30 cal/serving)
  • 1 egg*, beaten or ½ container Egg Beaters®


  1. Preheat oven to 350°
  2. Dip chicken tenders in egg, then coat in bread crumbs
  3. Spray baking sheet lightly with non-stick spray or place a cooling/baking rack onto your baking sheet (this allows your breading to get crispy all the way around the tender)
  4. Place chicken on sheet and bake for 15 minutes, or until juices run clear when pierced with a fork
  5. Pour hot wing sauce on chicken to coat thoroughly, drain off excess
  6. Then simply dip tenders in dressing and watch the ball game
  7. Serve with 1½ c celery and/or carrot sticks or a nice side salad with fat-free dressing.

* Remember: Limit of two eggs each week.