Boneless Buffalo Wings

I am suuuuuch a sucker for buffalo wings. There are several places here in New York that consider themselves to have "the best" wings and of course, I've had to try out most of them. It also doesn't help that co workers are always ordering them for lunch and I smell that spicy tang and immediately want to head out and find some wings of my own!

These are a great alternative to the usual fried and harshly breaded wings. The breading uses whole wheat flour and they are pan fried as well. These turned out nice and spicy and I instantly fell in love. I used a blue cheese dip that I made with greek yogurt and topped off the wings with several extra splashes of hot sauce! 



Boneless Buffalo Wings with Spicy Blue Cheese Dip
Eating Well

• 2/3 cup reduced-fat sour cream


• 2/3 cup crumbled blue cheese


• 1 tablespoon distilled white vinegar


• 1/4 teaspoon cayenne pepper

• 3 tablespoons nonfat buttermilk


• 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

1. 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.


2. 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.


3. 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.


4. 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.


5. 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.