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Boneless Buffalo Wings

Source: © EatingWell Magazine
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Rating: 1   Reviews: 1 See Reviews
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Active Time:  30 Minutes
Total Time:  40 Minutes
  8 servings (2 wings, 1/2 cup vegetables & 2 tablespoons dip each)
Sink your teeth into these spicy chicken breast tenders instead of the traditional, skin-on buffalo wings. We've dramatically cut the saturated fat and sodium in this Super Bowl party favorite and added a generous serving of crunchy vegetables with a lighter version of blue cheese dip.

Make Ahead Tip: The chicken can marinate (Step 1) for up to 1 hour.
3 tablespoons  nonfat buttermilk
3 tablespoons  hot pepper sauce
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  peeled carrot sticks
2 cups  celery sticks
Spicy blue cheese Dip (see recipe link above)
Other necessary recipes:
Spicy Blue Cheese Dip
Boneless Buffalo Wings Recipe at
Whisk buttermilk, 2 tablespoons hot pepper 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.

Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl.

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 cayenne.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each 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. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.

Recipe reprinted by permission of © EatingWell Magazine. All rights reserved.
Date Added: 01/01/2008
Part of These Recipe Collections Find Similar Recipes »
 Faster, Lighter Chicken
 Buffalo and Beyond: Chicken Wings
Nutrition Facts per Serving
Yield:   8 servings (2 wings, 1/2 cup vegetables & 2 tablespoons dip each)
Calories: 257
Fat. Total: 10g
Protein: 31g
Carbohydrates, Total: 13g
Fat, Saturated: 4g
Fiber: 2g
Cholesterol: 83mg
Sodium: 382mg
% Cal. from Fat: 35%
Spotlight Recipe Review See all 1 reviews »

Rating: 1
by: Ron Reviewed: 02/08/2010
Needs Help
This recipe was a complete disappointment. Prepared this dish for a super bowl snack, I should have ordered out. The combination of whole wheat flour and cornmeal made for a very bland, gritty coating on the cooked tenders. This dish may be healthy, but, it sure wasn't all that tasty.
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