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The magic of the chicken thigh in making buffalo chicken

The big game on Super Bowl Sunday usually brings with it big eats. As a nation, in just one day we consume millions of pounds of potato chips, tortilla chips, pretzels, popcorn and nuts. And don't even get me started on the guacamole, chicken wings, baby back ribs, pizza, dips, chili and subs. But a few smart choices can have you enjoying Super Bowl-style snacks without doing quite so much damage to your New Year's resolutions.

My buffalo popcorn chicken is a good example. It puts a delicious, low-calorie spin on a game day favorite — chicken wings. Typical wings rack up 549 calories and 30 grams of fat per serving. My version has just 264 calories and 14 grams of fat per serving.

Traditionally, chicken wings are deep-fried. Combine that with the usual blue cheese dip accompaniment, and you have a caloric nightmare. Mine are served with low-fat blue cheese dressing, and I swear you won't taste the difference.

To reduce fat and calories, I use my flash-frying method, which is easy to master.

Starting with skinless chicken thighs, I microwave the thighs until cooked through. Microwaving the chicken first means it doesn't need to sit in the oil for nearly as long. Next, they are dunked in egg white, then dredged through a blend of whole-wheat flour and cornmeal.

After that, the frying takes just 12 seconds. Traditional methods call for 10 to 15 minutes. Precooking the chicken means it needs little time in the oil. And that means it absorbs very little of it.

Consider serving this with low-calorie beers. There are some great ones out there.


• Omit the blue cheese dressing to save an additional 35 calories per portion.

• Make sure your oil thermometer is used exactly as the manufacturer directs. Carefully monitor the temperature of the oil every 5 minutes so it does not exceed 400 degrees.

• When cooking the chicken in the microwave, keep in mind that the pieces on the outer rim of the plate will cook faster than those in the middle. So when you flip them over, be sure to rotate the pieces from the outside of the plate to the middle before you continue to microwave.

• Let the oil cool on the stove until it is room temperature, then use a funnel to pour it back into its original container for easy disposal.