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<600 calories/serving

Boneless Buffalo Wings

These buffalo boneless wings are seasoned with whole-wheat flour and cornmeal, pan-fried in a small amount of oil, then drizzled with hot sauce. With a fraction of the fat, calories and sodium, these boneless wings are worth throwing a party.

boneless buffalo wings
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Prep Time: 30 minutes
Cook Time: 10 minutes
Total Time: 40 minutes
Course: Appetizer
Servings: 8 (click to scale)

Ingredients

  • 2/3 cup low fat sour cream
  • 2/3 cup blue cheese crumbles
  • 4 Tbsp white vinegar
  • 3/4 tsp ground cayenne pepper
  • 3 Tbsp fat-free buttermilk
  • 3 Tbsp tobasco sauce
  • 2 lb chicken breast tenders
  • 6 Tbsp whole wheat flour
  • 6 Tbsp plain cornmeal
  • 2 Tbsp canola oil
  • 2 each fresh carrot sticks
  • 2 cups fresh celery stalks

Instructions

  • To prepare dip: Whisk sour cream, blue cheese, 1 Tbsp white vinegar and 1/4 tsp cayenne in a small bowl. Cover and refrigerate until ready to serve.
  • To prepare wings: Whisk buttermilk, 2 Tbsp hot sauce and 2 Tbsp white 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 hot sauce and vinegar in a small bowl and set aside. Remove 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 tsp cayenne. Heat 1 Tbsp of canola 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, 3-4 minutes per side.
  • Transfer to a serving platter. Repeat with the remaining canola 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.

Chef Tips

Portion:  2 “wings”, 1/2 cup of vegetables & 2 Tbsp of dip

Nutrition

Calories: 220kcal | Carbohydrates: 12g | Protein: 29g | Fat: 7g | Saturated Fat: 2g | Sodium: 270mg | Fiber: 2g | Sugar: 0g

© Meredith Corporation. All rights reserved. Used with permission.

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