This is a quick and easy recipe that Charles adapted a bit to cut-back on the calories. I serve it with some white rice and veggies. The sodium is higher than I usually like, but it’s all from the Frank’s sauce, which really makes the dish. Be sure and get the Buffalo style sauce, as it has less sodium than the other flavors. This recipe is also gluten-free, as Frank’s uses xanthan gum instead of a wheat based flour.
2 T olive oil
1 1/2 pounds boneless, skinless chicken breasts
pepper, to taste
1/2 C cornstarch
1 egg, beaten
1/3 C Franks Buffalo hot sauce
3/4 C light brown sugar
2 t apple cider vinegar
Heat oil in a large skillet over medium heat. Cut chicken into one-inch pieces. Season the chicken with pepper. Place the cornstarch in a Ziploc bag, add chicken, seal, and toss to coat.
Whisk the egg in a shallow bowl. Dip the chicken in the egg, and place pieces in hot skillet. Cook the chicken pieces for one-to-two minutes on each side, until just browned. Place the chicken in a single layer in a 9X13 casserole dish.
Mix the hot sauce, brown sugar, water and vinegar in a medium bowl, then pour over the chicken. Bake the chicken for 45-minutes at 325, turning once to coat with the sauce.
Sodium: 745 mg.