Boneless Buffalo Wings (Super Bowl)

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Time to Prepare this Recipe 35 minutes Prep: 10 minutes Cook: 10 minutes
Calories Per Serving and Nutrition Information 238 calories per serving view nutrition facts
# of servings this recipe makes 8 servings suggest servings
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Ingredients

Spicy blue cheese dip:
2/3 cup sour cream, light
2/3 cup blue cheese crumbled
1 tablespoon white vinegar distilled
1/4 teaspoon cayenne pepper
Wings & vegetables:
3 tablespoons buttermilk, non-fat
3 tablespoons sauce hot, divided
3 tablespoons white vinegar distilled, divided
2 pounds chicken tenders
6 tablespoons whole wheat flour
6 tablespoons cornmeal
1/2 teaspoon cayenne pepper
2 tablespoons canola oil divided
2 cups carrot sticks
2 cups celery sticks

Directions

To prepare dip:

Whisk sour cream, blue cheese, 1 tablespoon vinegar and c1/4 teaspoon ayenne in a small bowl.

Cover and refrigerate until ready to serve.

To prepare wings:

Whisk buttermilk, 2 tablespoons hot sauce and 2 tablespoons vinegar in a large bowl until combined.

Add chicken; toss to coat.

Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.

Meanwhile, whisk flour and cornmeal in a shallow dish.

Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.

Remove the chicken from the marinade and roll in the flour mixture until evenly coated.

(Discard remaining marinade and flour mixture.)

Sprinkle both sides of the chicken with 1/2 teaspoon cayenne.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.

Add half the chicken, placing each piece in a little oil.

Cook until golden brown and cooked through, 3 to 4 minutes per side.

Transfer to a serving platter.

Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary to prevent burning.

Transfer to the platter.

Drizzle the chicken with the reserved hot sauce mixture.

Serve with carrots, celery and Spicy Blue Cheese Dip.

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Nutrition Facts

Serving Size 213g
Amount per Serving
Calories 238 28% of calories from fat
% Daily Value*
Total Fat 8.0g12%
 Saturated Fat 2.0g11%
 Trans Fat 0.0g
Cholesterol 74mg25%
Sodium 127mg5%
Total Carbohydrate 13.0g4%
 Dietary Fiber 2.0g10%
 Sugars 2.0g
Protein 29.0g57%
Vitamin A 113%  Vitamin C 7%
Calcium 6%  Iron 8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

How is this calculated?

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