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Boneless Buffalo Wings - Superbowl

 

.
36

Yield

8

servings

Prep

10

min

Cook

10

min

Ready

35

min

Trans-fat Free
 

Ingredients

Spicy blue cheese dip:
cup sour cream, light
cup blue cheese
crumbled
1 tablespoon white vinegar
distilled
¼ teaspoon cayenne pepper
*
Wings & vegetables:
3 tablespoons buttermilk
*
3 tablespoons sauce
hot, divided
*
3 tablespoons white vinegar
distilled, divided
2 pounds chicken tenders
6 tablespoons whole-wheat flour
6 tablespoons cornmeal
½ teaspoon cayenne pepper
*
2 tablespoons canola oil
divided
2 cups carrots
sticks
2 cups celery
sticks

Directions

To prepare dip:

Whisk sour cream, blue cheese, 1 tablespoon vinegar and¼ teaspoon cayenne 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 ½ 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.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 224g (7.9 oz)
Amount per Serving
Calories 27835% of calories from fat
 % Daily Value *
Total Fat 11g 17%
Saturated Fat 4g 22%
Trans Fat 0g
Cholesterol 82mg 27%
Sodium 284mg 12%
Total Carbohydrate 4g 4%
Dietary Fiber 2g 10%
Sugars g
Protein 62g
Vitamin A 115% Vitamin C 7%
Calcium 12% Iron 8%
* based on a 2,000 calorie diet How is this calculated?

 

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