Boneless Buffalo Wings

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Even though boneless Buffalo wings are made with healthy white-meat chicken, they’re usually deep-fried and drenched in hot sauce laced with butter. The solution: chicken tenders are dredged in seasoned whole-wheat flour and cornmeal, pan-fried in only a small amount of oil and then drizzled with a tangy hot pepper sauce. With a fraction of the fat, calories and sodium, these boneless wings are reason enough to throw a party.

Boneless Buffalo Wings
photographer: Ken Burris
Nutritionist Tested & Approved
  • Spicy Blue Cheese Dip

  • 2/3 cup reduced-fat sour cream

  • 2/3 cup crumbled blue cheese

  • 1 tablespoon distilled white vinegar

  • 1/4 teaspoon cayenne pepper

  • Wings & Vegetables

  • 3 tablespoons nonfat buttermilk, (see Tip)

  • 3 tablespoons hot sauce, such as Frank’s 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

  • 2 cups carrot sticks

  • 2 cups celery sticks

  1. The chicken can marinate (Step 1) for up to 1 hour.

  2. 8 servings (2 “wings,” 1/2 cup vegetables & 2 tablespoons dip each)

  3. To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon vinegar and 1/4 teaspoon cayenne in a small bowl. Cover and refrigerate until ready to serve.

  4. 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.

  5. 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.

  6. 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.

  7. 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.

Nutritional Facts

Per serving
Saturated Fat
Monounsaturated Fat
Dietary Fiber
Added Sugars
1/2 starch
1 vegetable
3 1/2 lean meat
Carbohydrate Servings
Vitamin A (120% daily value).

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4 replies

MeShell2 2013-08-11 19:12:07 -0500 Report

I will try this. My husband is diabetic. When I cook with a hot sauce, like Buffalo Wings, he always finds it lowers his blood sugar.