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H3 Recipe: Sweet and Spicy Chicken “Wings”



4- 4 ounce Chicken Breast

1/4 cup Cornstarch

1/4 cup Egg substitute                   

1/4 cup Water

1/2 cup Honey

1/2 tablespoon Hot sauce, Tabasco  

1/4 cup Low sodium soy sauce

1 teaspoon Crushed red pepper flakes

1/2 Tablespoon Orange juice concentrate

2 teaspoons Cornstarch

2 teaspoons Water, cold


  • Preheat oven to 350° F. 
  • Cut each chicken breast into 4 pieces to create “wings”.
  • Coat the chicken by dipping the chicken into the egg substitute and then tossing it in the cornstarch. Shake excess cornstarch from the chicken “wing” and place on a greased sheet tray. 
  • Bake coated chicken in oven for 5-7 minutes or until internal temperature has reached 160 degrees. (Once removed from oven, the chicken will carryover cook to 165 degrees.)
  • For the sauce, in a small sauce pan mix the honey, hot sauce, soy sauce, crushed red pepper flakes and orange juice concentrate on medium heat. 
  • In a small bowl mix the cornstarch and cold water, making cornstarch slurry.
  • Once the sweet and spicy sauce has come to a simmer, add the cornstarch slurry to thicken the sauce. Add more or less to adjust thickness.
  • Toss the baked chicken with the sauce and enjoy!

*Chef’s Note:  This dish is great for football season! You can share with your friends as an appetizer, 1 chicken breast will serve 2 people. Or serve it up with your favorite vegetables or salad for dinner.    

Yield: 4 servings

Calories: 280

Fat: 3 grams

Carbohydrates: 39

Fiber: 0 grams

Protein: 28 grams

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