Preparation time: 50 minutes. Serves: 4. 20 chicken wings BBQ Sauce: 1/2  cup ketchup 1/2  cup water 2  teaspoons dijon mustard 1 teaspoon salt 2 teaspoons Louisiana hot sauce 1/2  teaspoon chili powder 2  garlic cloves – minced 1/4  cup lemon juice 1 tablespoon brown sugar 2 tablespoons oil 2 tablespoons worcestershire sauce 1/4 [...]

Prep Time: 10 minutes Servings: 1-2 Ingredients: Non-fat spray such as Pam to coat the pan 6 ounces egg whites Freshly ground pepper to taste 3 ounces warm, cooked, diced chicken, divided 2-3 tablespoons warm, cooked, chopped broccoli 2-3 tablespoons seeded, diced tomatoes 1 ounce Fat Free Mozzarella cheese, optional Salsa, optional Instructions: Heat a [...]