Boneless Buffalo Wings With Blue Cheese Dip |
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Prep Time: 20 Minutes Cook Time: 40 Minutes |
Ready In: 60 Minutes Servings: 4 |
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This is from Eating Well. You can let this marinate an entire day rather than just 10 minutes. Ingredients:
1 1/2 tablespoons fat-free buttermilk |
1 1/2 tablespoons hot pepper sauce, like frank's red hot, divided |
1 1/2 tablespoons white vinegar, divided |
1 lb chicken tenders |
3 tablespoons whole wheat flour |
3 tablespoons cornmeal |
3 teaspoons canola oil, divided |
1/3 cup nonfat sour cream |
1/3 cup crumbled blue cheese |
1 tablespoon white vinegar |
Directions:
1. Whisk together: buttermilk, 1 T. hot pepper sauce, 1 T. vinegar. Add chicken; toss to coat. Marinate in fridge between 10 minutes to 24 hours, stirring occasionally. Do this in a nonreactive bowl (glass or ceramic, not metal).
2. Put flour and cornmeal in shallow dish or large, ziplock-type bag.
3. Whisk together last 1/2 T. hot sauce and 1/2 T. vinegar in small bowl. Set aside.
4. Remove chicken from marinade. Roll or toss in flour. Throw away any leftover marinade and/or flour mixture.
5. Heat 1.5 t. oil over med-hi heat. Add half the chicken. Cook until golden brown and cooked through, 3-4 minutes/side. Transfer to serving plate. Repeat with remaining oil and chicken, reducing heat if necessary. Before serving, drizzle chicken with the set-aside hot sauce mixture.
6. Dip: Whisk it together.
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