Courtesy Lisa Lillien
Lisa Lillien is the author of the popular Hungry Girl website and email newsletter, featuring smart, funny advice on guilt-free eating. She is also the author of eleven books, six of which debuted at number one on the New York Times Best Sellers list. Read her blog every Monday for slimmed-down celebrity recipes and more.
Thinking of ordering hot wings for your Memorial Day party? You can do so much better. I’m talking insanely delicious restaurant-style wings that require no deep-frying (or high calorie and fat counts). Fire up the grill, because that’s all you’ll need to cook these – and everything tastes better grilled!
Marinating the wings in yogurt makes the meat tender and flavorful, and the combination of BBQ sauce and Frank’s RedHot creates the perfect finger-licking sauce. The only downside? Your pals are gonna gobble these up fast. Better set some aside for yourself before you serve ’em up!
‘Til next time… Chew the right thing!
Hungry Girl’s BBQ Buffalo Wings
¼ cup fat-free plain yogurt
3 tbsp. Frank’s RedHot Original Cayenne Pepper Sauce
9 chicken wings, tips removed, drumettes and flats separated (see HG tips below)
¼ cup BBQ sauce (with 45 calories or less per 2-tbsp. serving)
1 tsp. crushed garlic
1. In a large sealable container or bag, thoroughly mix yogurt with 1 tbsp. Frank’s RedHot. Add chicken wings, and stir to coat. Cover and refrigerate for 1 hour.
2. Meanwhile, in a small bowl, combine BBQ sauce with remaining 2 tbsp. Frank’s RedHot. Add garlic, and mix well. Transfer half of the sauce to a large bowl, and reserve for tossing the cooked wings.
3. Bring a grill sprayed with nonstick spray to medium heat. Grill wings for 5 minutes with the grill cover down.
4. Brush the tops of the wings with half of the sauce in the small bowl. Flip wings, and brush the other sides with remaining sauce from that bowl. With the grill cover down, cook 5 – 7 minutes, or until chicken is cooked through and slightly blackened.
5. Place wings in the large bowl with the remaining sauce, and toss to coat.
HG Tips: To remove the tips, pull them apart from the flats, making a “V” shape; then cut directly into the center of the “V.” To separate the wings, pull them apart so the tendon separates, and cut parallel to the drumette right at the tendon. When in doubt, ask the butcher to separate them for you!
Active time: 10 minutes
Cook time: 15 minutes
Nutritional Information: ⅙ th of recipe (3 pieces): 214 calories, 13g total fat (3.5g sat fat), 493mg sodium, 4g carbs, 0g fiber, 3g sugars, 18.5g protein
“Her workouts have always been very varied and very different,” Belle tells PEOPLE. “That’s what I really love about it.”
“I do Pilates or SoulCycle or a bunch of different things so then with that, she’ll incorporate that into her training as well. So we’ll do one day really more with weights, another day with TRX, another day with more boxing, so in that sense it makes you an overall more fit person.”
Hansen put Belle through a four-move workout that anyone can do – all you need are TRX straps, two free weights, and a mat.
1. Single leg squats
“We’re going to do a two-part movement. I’m going to have her move into a single-leg squat, so coming down into parallel, driving up through her heel, and then nice and long with the arms, and squeezing that glute,” Hansen explains. Do this for 10 reps on each side, and think about spreading your toes as a stabilizer and focus on your breathing.
Squats are also Belle’s favorite movement.
“Squats are always fantastic because you know they’re really working, and they hurt after many repetitions,” Belle says. “But you know they’re going to work the next day,” she laughs.
2. Plank variation
“Our feet are about hip distance, and I’m going to have you lower down onto your forearms, and then placing one hand, and then the other, back up to the top. Remember each time you come up to alternate the left and right hands.” Keep your legs rigid throughout the plank, and push up with your hands as you do the movement for a full minute. This strengthens the core and arms.
3. Free weight rows
“Think yoga warrior 2 [pose], so we’re going to place one foot facing in the direction we’re looking, and the other at about 45 degrees. Then we’re going to bring the weights up, and we’re going to drift forward a little bit, and bring this arm down onto our thigh. From here, give me a row down, and coming up twisting through the torso.” Do 20 reps, and then switch to the other side.
For more of the Most Talked About Bodies of 2016, pick up the upcoming issue of PEOPLE, on newsstands Friday
4. TRX rows
“I want you guys to bring your palms facing each other, and we’re going to bring the chest into the straps, and release all the way up.” Do this for 15 reps.
To make it easier, walk your feet away from the straps. But Hansen has Belle move in closer for a tougher movement. “As you can see, she’s a lot lower now,” Hansen says. “And it’s a lot harder now!” Belle laughs.
From there, you can take a 30 second break, and then repeat the entire set two more times.
“Have fun working out at home, and I hope you do as well as Camilla did,” Hansen says. “Yeah, right!” Belle jokes.