Homemade "Boneless" Wings

So I haven't been blogging for a while.. If there's actually anyone out there that looks at this, sorry, otherwise I'll carry on.  

I'm happy to announce that I've lost 45 lbs and I also ran in my first 5k.

Cousin Jenny and I getting to run for Aunt Sue

I ran all of it except for maybe 1/2 a mile or a little more with the help and encouragement of my cousin :)

Anywho, back to the task at hand.  

Boneless wings...

Or chicken nuggets.. Or crunchy chicken tenders..  Or whatever else they're called.

Either way, they're easy, they're healthy(er) and they're versatile.  We had them in buffalo chicken wraps tonight - got some low carb, high fiber wraps, fresh lettuce, green pepper, cucumber, Greek yogurt and some Frank's.  I bought some Green Bags the other day to try them out... I was skeptical at first but I'm sold, now.  I always felt like I was throwing away my produce before I could eat it!  These things are amaaaazing!  You can also make healthy General Tso's Chicken or put them on a salad...

Here's what you'll need to make your delightful little crunchy chicken bites:

Vegetable oil spray
1/4 cup all-purpose flour
3 large egg whites
5 cups (5 ounces) Corn Flakes cereal, finely crushed
1 1/2 pounds boneless, skinless chicken breasts, trimmed of all visible fat, cut into 1-inch pieces 

1. Adjust oven rack to upper-middle position and heat oven to 475 degrees. Line rimmed baking sheet with aluminum foil, top with wire rack, and spray rack with oil spray. Spread flour into shallow dish. Whisk egg whites until foamy in second shallow dish. Spread Corn Flakes crumbs into third shallow dish. Pat chicken dry with paper towels. Working in batches, dredge chicken in flour, dip in egg whites, then coat with Corn Flakes, pressing gently to adhere; lay on prepared wire rack.

(I make sure I flour all of the chicken first, then I wash my hands and use one hand to dip the pieces of chicken into the egg white then the other hand to press the Corn Flake crumbs onto the chicken.  Trust me, if you don't want 3/4 of an inch of good built up to try to scrape off your fingers at the end just do it this way.) 

2. Spray chicken with oil spray. Bake until chicken registers 160 degrees and coating is brown and crisp, 12 to 15 minutes. 

(15 minutes is really all you'll need, they turn out perfectly)