Healthy Buffalo Chicken Wings (Tenders) Recipe

"This is a great alternative to Buffalo Wings served in restaurants across America. The typical order of Buffalo Wings are: Calories: 1,060 / Fat: 81 g / Sodium: 3,330 mg. You save an average of 711 calories, 58 grams of fat and 2,967 mg sodium by making this version instead of ordering them from a restaurant. I found this on the web. It was originally an Eating Well recipe revised by ArcaMax Publishing's "Variety Menu".********** Recipe Notes: If you don't have buttermilk on hand, you can use buttermilk powder (prepared according to package directions), or make 'sour milk' by mixing 1 tablespoon lemon juice or vinegar to 1 cup milk. **********Ingredient Note: Chicken tenders, virtually fat-free, are the 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 equals 3 ounces cooked tenders. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded 'chicken fingers'.**********Nutrition (per serving): 223 calories; 7 g fat (2 g sat, 3 g mono); 75 mg cholesterol; 12 g carbohydrate; 29 g protein; 2 g fiber; 270 mg sodium; 221 mg potassium********** Nutrition Bonus: Vitamin A (120 percent daily value) 1 Carbohydrate Servings: Exchanges: 1/2 starch, 1 vegetable, 3 1/2 lean meat"

Step by Step Method

Step 1

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

Step 2

Wings: Whisk the buttermilk, 2 tablespoons hot sauce and 2 tablespoons vinegar in a large bowl until combined. Add the chicken, and toss to coat.

Step 3

Transfer to the refrigerator, and let the chicken marinate for at least 10 minutes, or up to 1 hour, stirring occasionally.

Step 4

Meanwhile, whisk the flour and cornmeal in a shallow dish.

Step 5

Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl. Set aside.

Step 6

Remove the chicken from the marinade, and roll in the flour mixture until evenly coated.

Step 7

Discard remaining marinade and flour mixture.

Step 8

Sprinkle both sides of the chicken with 1/2 teaspoon cayenne.

Step 9

Heat 1 tablespoon oil in a large non-stick 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.

Step 10

Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary to prevent burning. Transfer the chicken pieces to the platter. Drizzle with the reserved hot sauce mixture.