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Boneless Buffalo Wings

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READ REVIEWS (1)

40 mins total
0 mins prep

257 calories/serving

Recipe Filed Under
Chicken, American, Easy, Low Carb, Healthy, Low Calorie, Dinner, Snack, Entertaining, Housewarming, Super Bowl, Tailgating

Provided By: EatingWell

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Sink your teeth into these spicy chicken breast tenders instead of the traditional, skin-on buffalo wings. We've dramatically cut the saturated fat and sodium in this Super Bowl party favorite and added a generous serving of crunchy vegetables with a lighter version of blue cheese dip.

Ingredients

Serves:

3 tablespoons nonfat buttermilk

3 tablespoons hot pepper sauce such as Frank's Red Hot, divided

3 tablespoons distilled white vinegar 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 peeled carrot sticks

2 cups celery sticks

Spicy Blue Cheese Dip (recipe follows)

Directions

1. Whisk buttermilk, 2 tablespoons hot pepper 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.

2. Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl.

3. 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 cayenne.

4. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each 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. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.

Related Recipe: Spicy Blue Cheese Dip

Nutrition Facts

Per Single Serving / Serves 8 Total
Calories	257		Total Carbohydrates	13gm	4%
Calories from fat	90		Total Fat	10gm	15%
Saturated Fat	4gm	20%	Mono Unsaturated Fat	4gm
Protein	31gm		Cholesterol	83mg	28%
Fiber	2gm	2%	Sodium	382mg	16%