When making these “wings,” be sure your pan is piping hot and the chicken isn’t overcrowded. The tenders should brown on the outside, and there should be no liquid in the pan as they cook to yield optimum—that is, decadent—results.

　　

Ingredients

makes 4 servings

　　1/4 cup barbecue sauce (find one with no more than 9 g of sugar and <1 g fat per tablespoon serving, preferably all-natural; I used OrganicVille)

　　2 tablespoons honey

　　1/4 teaspoon garlic powder

　　Salt and pepper, to taste

　　16 chicken tenderloins (about 1 pound), trimmed

　　Olive oil spray

　　

Step 1

Combine the barbecue sauce and honey in a small bowl. Set aside.

　　

Step 2

Sprinkle the garlic powder, salt, and pepper over the tenderloins and toss them to combine.

　　

Step 3

Place a large nonstick skillet over high heat. When hot, lightly mist the skillet with spray and add the chicken strips side by side in a single layer (work in batches, if necessary—the chicken should sizzle when it hits the pan, or it’s not hot enough). Cook the strips until they are lightly browned on the outside and no longer pink inside, 2 to 3 minutes per side. Turn the heat to low and return all wings to the pan, if working in batches. Pour the reserved barbecue sauce mixture over them and gently stir until they are well coated and the sauce is warm. Remove the pan from the heat. Let the wings sit in the pan for 5 minutes, and then toss them again (the sauce will stick better after sitting). Serve immediately.

　　

nutrition information

Step 4

Each (4-wing) serving has:

　　

Step 5

Calories: 164

　　

Step 6

Protein: 26g

　　

Step 7

Carbohydrates: 15g

　　

Step 8

Fat: <1g

　　

Step 9

Saturated Fat: 0g

　　

Step 10

Cholesterol: 67mg

　　

Step 11

Trace Fiber

　　

Step 12

Sodium: 244mg

　　Reprinted with permission from I Can't Believe It's Not Fattening! by Devin Alexander. Copyright © 2010 Devin Alexander. Published by Clarkson Potter Publishers, a division of Random House, Inc. All rights reserved.Devin Alexander is the author of The Most Decadent Diet Ever, Fast Food Fix, and coauthor of The New York Times bestsellers The Biggest Loser Cookbook and The Biggest Loser Family Cookbook. She was a chef on NBC's The Biggest Loser and the host of Healthy Decadence on Discover Health and FitTV.