This is what I made for dinner last night. I have been craving chicken wings for a few weeks. Between the wings being insanely unhealthy and most of them containing butter, I have been unable to indulge my craving. So this is what I made last night for dinner. It was very good and I think it was fairly low in fat and high in protein.
Slice up 4 large chicken breasts and marinate them in 1/2 a bottle of Frank's Red Hot Cayenne Pepper Sauce for about an hour.
Saute a large onion, diced, in 2 Tbsp of olive oil and a healthy pinch of kosher salt until translucent. Add 5 or 6 cloves of minced garlic and saute for another minute.
Add the marinated chicken breasts to the pan, including all the marinade, and cook thoroughly. At this point there should be a very watery sauce in the pan. Mix 2 tablespoons of cornstarch with an 8 oz can of tomato sauce (and a bit more pepper sauce if you want) until cornstarch is dissolved. Pour into the chicken mixture and stir. The sauce should thicken quickly. Remove from heat as soon as sauce begins to thicken.
Serve over whole wheat pasta.