Healthy Buffalo Chicken Wings (Tenders)

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.

Step 11: Serve with carrots, celery and the Spicy Blue Cheese Dip.