30 September 2009

Facelift Number Six - Sweet and Spicy Asian Chicken

I didn't want to do the same fast food chain two facelifts in a row, but I had the ingredients for this dish around my apartment and figured it would be a quick, easy, and delicious thing to try (and it was!): Wendy's Sweet and Spicy Asian Boneless Chicken Wings. This is also one of my boyfriend's favorite fast food dishes. :)


(Guess which one is the advertisement and which is a consumer-taken photo! Haha.)

Time for a facelift!


4 ounces chicken breast
1/4 cup panko bread crumbs
2 tablespoons whole wheat flour
1 egg white
1 teaspoon paprika
1/4 teaspoon crushed red pepper
1/4 teaspoon black pepper
1 tbsp honey
1 tbsp low sodium teriyaki sauce
1 teaspoon Tabasco sauce (optional if you want less spiciness)
cooking spray


Preheat oven to 375F. Cut up chicken into nugget-sized pieces.

Mix paprika and flour together in a bowl.

Lightly beat egg whites in another bowl.

Toss the chicken in the flour until coated. Coat lightly in egg whites, then...

Put the chicken in a bag with the bread crumbs and toss until coated.

Spread the chicken pieces out on a aluminum foil-lined cookie sheet (spray with cooking spray, too). Bake for 15 minutes, flip the chicken, bake for another 5 minutes or until...


For the sauce, mix together the remaining ingredients (honey, Tabasco, red pepper flakes, black pepper, teriyaki sauce), then toss the chicken in it.

I served it on top of brown rice with a side of steamed broccoli.


232 fewer Calories (-42%)
16g less fat (-86%)
3.5g less saturated fat (-100%)
9mg less cholesterol (-12%)
2046mg less sodium (-81%)
28g less carbs (-41%)
No change in protein or fiber

This just goes to show that you don't need your deep-fried nuggets to be drowning in tons of sauce to have a spicy and sweet meal. This stuff packs a lot of flavor in such a small amount of sauce; there's just enough to lightly coat the chicken, so trust me: it doesn't need any more!

Full recipe HERE. As usual, leave me a comment or send an email with any suggestions for future facelifts!


  1. We don't have Wendy's here in the UK but that looks amazing. I actually think yours looks nicer! I might try this next week.

  2. this has the to be the best thing i've seen! I love that new spicy asian chicken and knew it had to be bad for me... you sold me. i'm subscribing to your blog so i don't miss out on anything else!