Boneless Buffalo Wings With Ranch Dressing and Vegetables |
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Prep Time: 10 Minutes Cook Time: 30 Minutes |
Ready In: 40 Minutes Servings: 4 |
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Low fat and sodium, dinner and vegetables in one meal. Ingredients:
3 tablespoons fat-free buttermilk |
3 tablespoons hot pepper sauce |
3 tablespoons distilled white vinegar, divided |
2 lbs chicken tenders |
6 tablespoons whole wheat flour |
6 tablespoons cornmeal |
1/2 teaspoon cayenne pepper |
2 tablespoons canola oil, divided |
2 cups peeled carrot sticks |
2 cups celery ribs |
1 cup ranch dressing |
Directions:
1. Whisk buttermilk,2 tablespoons hot pepper sauce,and 2 tablespoons vinegar in a bowl until combined.
2. Add chicken, toss to coat, and transfer to refridgerater and marinate 15 minutes to 1 hour stirring every 15 minutes.
3. Whisk flour and cornmeal in a shallow dish, whisk the remaining hot sauce, and vinegar in a small bowl.
4. Remove chicken from marinade, and roll in flour mixture mixture until evenly coated.
5. Sprinkle both sides of chicken with cayenne pepper.
6. Heat 1 tablespoon oil in non stick skillet over medium-high heat .
7. Add half of the chicken placing each in a little oil.
8. Cook until golden brown, 3-4 minutes per side.
9. Transfer to a serving platter.
10. Repeat with 1 tablespoon oil, and chicken.
11. Drizzle chicken with reserved hot sauce mixture.
12. Serve with carrots, celery, and blue cheese dip.
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