In anticipation of Superbowl Sunday, heres a boneless Buffalo chicken recipe that will be just as popular as it is healthy.
Lean chicken tenders are prepared with a non-fat butter milk marinade and tossed in whole wheat flour. Pan-fry with only 1 tbsp of oil until the chicken is golden brown. Drizzle the chicken with hot sauce and serve with cut vegetables and low fat blue cheese dip.
Youll save an average of 711 calories, 58 grams of fat and 2,967 mg sodium by making this version instead of purchasing the restaurant variety. Score!
Ingredients
Spicy Blue Cheese Dip
- 2/3 cup reduced-fat sour cream
- 2/3 cup crumbled blue cheese
- 1 tablespoon distilled white vinegar
- 1/4 teaspoon cayenne pepper
Wings & Vegetables
- 3 tablespoons nonfat buttermilk (see Tip)
- 3 tablespoons hot sauce, such as Franks 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
- 2 cups carrot sticks
- 2 cups celery sticks
Click here for the written directions.
Yield: Serves eight (2 wings, cup vegetables and 2 tbsp of dip each)
Time: 40 minutes
Nutrition: 256 calories; 10 g fat (4 g sat, 4 g mono); 83 mg cholesterol; 12 g carbohydrate; 31 g protein; 2 g fiber; 353 mg sodium; 248 mg potassium.
Excellent source of: Vitamin A (120% daily value).
