Sample Recipe: Nashville Hot Chicken Serves: 4 Serving Size: 4 ounces chicken Prep Time: 10 minutes plus 30 minutes marinating time Cook Time: 18 to 22 minutes Ingredients 1 pound boneless, skinless chicken breasts, all fat discarded, pounded thin ¾ cup low fat buttermilk 2 tablespoons hot wing sauce ½ cup crushed bran cereal flakes (about 1 cup flakes) 1 teaspoon garlic powder 1 teaspoon cayenne pepper teaspoon salt Nonstick cooking spray Directions Slice chicken into strips (about 12 strips total). Combine the buttermilk and hot wing sauce in a shallow dish. Add chicken strips to the mixture and refrigerate for 30 minutes, or up to overnight. In a shallow bowl, stir together the crushed bran cereal, garlic powder, cayenne pepper and salt. Drain the chicken; discard the marinade and shake off any excess, then dip chicken strips into the cereal mixture to coat. Place the coated chicken on a wire rack. Place about half the chicken strips in the air fryer basket. Spray the chicken with nonstick cooking spray for 2 seconds.

Set the temperature to 375ºF. and air fry for 5 minutes. Turn the chicken and air fry to 4 to 6 minutes or until the chicken is done and a meat thermometer inserted in the center registers 165 °F. Remove the chicken strips from the air fryer basket and keep warm. Repeat with the second batch of chicken strips. Choices/Exchanges 1/2 Starch, 3 Lean Protein Basic Nutritional Values: Calories 180; Calories from Fat 35; Total Fat 4.0 g; Saturated Fat 0.9 g; Trans Fat 0.

0 g; Cholesterol 65 mg; Sodium 260 mg; Potassium 290 mg; Total Carbohydrate 10 g; Dietary Fiber 2 g; Sugars 2 g; Added Sugars 0 g; Protein 25 g; Phosphorus 240 mg.