Wing Recipes

Boneless Buffalo Wings

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Serves 8


  • 3 tablespoons nonfat buttermilk
  • 3 tablespoons hot sauce, divided
  • 3 tablespoons distilled white vinegar, divided
  • 2 pounds chicken tenders
  • 6 tablespoons whole-wheat flour
  • 6 tablespoons cornmeal
  • 1/2 teaspoon cayenne pepper
  • 2 tablespoons canola oil, divided
  • 2 cups carrot sticks
  • 2 cups celery sticks


  1. Whisk buttermilk, 2 tablespoons hot sauce and 2 tablespoons vinegar in a large bowl until combined.
  2. 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.
  4. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.
  5. Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.)
  6. Sprinkle both sides of the chicken with cayenne.
  7. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
  8. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side.
  9. Transfer to a serving platter.
  10. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary to prevent burning.
  11. Transfer to the platter.
  12. Drizzle the chicken with the reserved hot sauce mixture.
  13. Serve with carrots, celery andSpicy Blue Cheese Wing Dip.


Per serving: 256 cal., 10g fat (4g sat), 83mg chol., 12g carb., 31g pro., 2g fiber, 353mg sodium

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