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Boneless Buffalo Wings

Happy to be in
Onederland
on 12/9/09 3:57 am

RNY on 03/14/06

Boneless Buffalo Wings

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Source: © EatingWell Magazine

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Active Time:  30 Minutes
Total Time:  40 Minutes
Yield:  8 servings (2 wings, 1/2 cup vegetables & 2 tablespoons dip each)

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.

Make Ahead Tip: The chicken can marinate (Step 1) for up to 1 hour.

RECIPE INGREDIENTS

3 tablespoons nonfat buttermilk

3 tablespoons hot pepper sauce

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 (see recipe link above)

Other necessary recipes:
Spicy Blue Cheese Dip

Boneless Buffalo Wings Recipe at Cooking.com

EatingWell Free Trial Issue!

DIRECTIONS

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.

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

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.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each in a little oil. Coo****il 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.

Recipe reprinted by permission of © EatingWell Magazine. All rights reserved.
Date Added: 01/01/2008

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Buffalo and Beyond: Chicken Wings

Nutrition Facts per Serving
Yield: 8 servings (2 wings, 1/2 cup vegetables & 2 tablespoons dip each)

Calories:

257

Fat. Total:

10g

Protein:

31g

Carbohydrates, Total:

13g

Fat, Saturated:

Fiber:

Cholesterol:

83mg

Sodium:

382mg

% Cal. from Fat:

35%

Some days your the dog and some days your the hydrant.

Melissa F.
on 12/9/09 4:27 am - Mountville, PA

RNY on 01/05/10

Thanks for posting this recipe - my husband will love you for it!!!

High Wt/Consult Wt/Surgery Wt/Current Wt
347 341 328 170
1st Goal Wt: 225 (met 9/13/10) / 2nd Goal Wt: 200 (met 12/13/10) / 3rd Goal Wt: 190 (met 1/30/2011) / 4th Goal Wt: 180 (met 4/25/11) / After baby: 170 and holding for 8 months!
Total Weight Lost: 177!
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Trust the process....