Boneless Buffalo Wings
Buffalo wings are always a huge hit for Super Bowl Sunday or any game day party. Here’s a leaner version of your favorite wings and most delicious when served with Herbed Blue Cheese Dressing for a more nutritious take on the classic dipping sauce. What’s your favorite dipping sauce for wings?
Number of Servings: Makes 8 servings (2 wings each) (145 G )
Prep Time: (Marinate Time: 10 Minutes) 25 Minutes
Cook Time: 30 Minutes
- 3 tablespoons nonfat buttermilk (see Tip)
- 3 tablespoons hot sauce, such as Franks RedHot, divided
- 3 tablespoons distilled white vinegar, divided
- 2 pounds chicken tenders (see Ingredient Note)
- 6 tablespoons whole-wheat flour
- 6 tablespoons cornmeal
- 1/2 teaspoon cayenne pepper
- 2 tablespoons canola oil, divided
- Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded chicken fingers.
- 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 5 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.
Buffalo wings are best served with carrots, celery and Blue Cheese Dip.
Recipe courtesy of Guiding Stars.