Crispy Healthy Boneless Buffalo Wings
Indulge in the smoky flavor and spicy kick of these Crispy Healthy Boneless Buffalo Wings, a guilt-free twist on the classic game-day dish! This recipe takes tender white-meat chicken tenders and dredges them in whole-wheat flour and cornmeal for a crispy crust, all while using a minimal amount of oil. Finished with a tangy hot pepper sauce, these wings promise all the deliciousness of the original without the excess calories, fat, and sodium. Perfect for gatherings, office parties, or a cozy night in, serve them alongside crunchy carrot sticks and fresh celery for a delightful crunch and pair it with a creamy Spicy Blue Cheese Dip for an unforgettable flavor experience. Get ready to savor a dish that's both satisfying and nutritious!
N/A
Servings
N/A
Calories
12
Ingredients
Ingredients
Reduced-fat sour cream
2/3 cup (N/A)
Crumbled blue cheese
2/3 cup (N/A)
White vinegar
1 tablespoon + 3 tablespoons, divided (N/A)
Cayenne pepper
1/4 teaspoon + 1/2 teaspoon, divided (N/A)
Fat-free buttermilk
3 tablespoons (N/A)
Hot sauce (e.g. Frank's RedHot)
3 tablespoons, divided (N/A)
Chicken tenders
2 lbs (N/A)
Whole wheat flour
6 tablespoons (N/A)
Cornmeal
6 tablespoons (N/A)
Canola oil
2 tablespoons, divided (N/A)
Carrot sticks
2 cups (N/A)
Celery ribs
2 cups (N/A)
Instructions
1
Begin by preparing the Spicy Blue Cheese Dip: In a small bowl, whisk together the reduced-fat sour cream, crumbled blue cheese, 1 tablespoon of white vinegar, and 1/4 teaspoon of cayenne pepper until smooth. Cover the dip and place it in the refrigerator to chill while you prepare the wings.
2
Next, marinate the chicken: In a large bowl, whisk together the fat-free buttermilk, 2 tablespoons of hot sauce, and 2 tablespoons of white vinegar. Add the chicken tenders, ensuring they are evenly coated. Cover and refrigerate for at least 10 minutes or up to 1 hour, stirring occasionally for even marination.
3
While the chicken is marinating, prepare the coating: In a shallow dish, combine the whole wheat flour and cornmeal. In a different small bowl, mix the remaining 1 tablespoon of hot sauce and 1 tablespoon of vinegar, setting this aside for later.
4
Once marinated, remove the chicken from the buttermilk mixture and roll each tender in the flour and cornmeal mixture until evenly coated. Sprinkle both sides of the coated chicken with 1/2 teaspoon of cayenne pepper for an extra kick.
5
Heat 1 tablespoon of canola oil in a large nonstick skillet over medium-high heat. Add half of the coated chicken tenders, ensuring they each have a bit of space in the pan. Cook for 3 to 4 minutes per side, or until they are golden brown and cooked through. Transfer the cooked tenders to a serving platter.
6
Wipe the skillet if necessary, then repeat with the remaining tablespoon of oil and the second batch of chicken tenders, adjusting the heat as needed to prevent burning. Once cooked, drizzle the wings with the reserved hot sauce mixture.
7
Serve your crispy boneless buffalo wings immediately with carrot sticks, celery ribs, and your chilled Spicy Blue Cheese Dip on the side for dipping.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are Crispy Healthy Boneless Buffalo Wings?
They are a guilt-free twist on the classic game-day dish using tender white-meat chicken tenders, whole-wheat flour, and cornmeal for a crispy crust.
What makes these boneless wings a healthy option?
They use tender white-meat chicken, whole-wheat flour, minimal oil, and reduced-fat ingredients to lower calories, fat, and sodium.
What ingredients are needed for the Spicy Blue Cheese Dip?
The dip requires reduced-fat sour cream, crumbled blue cheese, white vinegar, and cayenne pepper.
How long should the chicken marinate?
The chicken should marinate in the buttermilk mixture for at least 10 minutes or up to 1 hour.
What is the coating made of?
The coating is a mixture of whole wheat flour and cornmeal, seasoned with cayenne pepper.
What type of chicken is best for this recipe?
This recipe specifically uses white-meat chicken tenders.
How much oil is used for frying?
Only 2 tablespoons of canola oil are used, divided between two batches.
What is the recommended cooking time for the chicken?
Cook the chicken for 3 to 4 minutes per side or until golden brown and cooked through.
What heat setting should I use?
A large nonstick skillet should be heated over medium-high heat.
How do you serve the wings?
Serve them immediately with carrot sticks, celery ribs, and the chilled Spicy Blue Cheese Dip.
What type of vinegar is used in this recipe?
White vinegar is used in both the dip and the chicken marinade.
How many ingredients are in this recipe?
There are 12 ingredients in total.
Is the buttermilk full-fat?
No, the recipe calls for fat-free buttermilk.
Can I use a different type of flour?
The recipe specifies whole wheat flour to maintain the healthy profile of the dish.
Why is cornmeal included in the dredge?
Cornmeal is used alongside the flour to help create a crispy crust on the chicken.
What is the final step before serving?
The final step is to drizzle the wings with a reserved mixture of hot sauce and vinegar.
Should the dip be prepared in advance?
Yes, it is recommended to prepare the dip first and chill it in the refrigerator while the wings are being made.
How do I prevent the chicken from burning?
Adjust the heat as needed and wipe the skillet between batches if necessary.
Can I cook all the chicken at once?
No, it is best to cook the chicken in two batches to ensure each tender has enough space to crisp up.
Is this recipe spicy?
Yes, it uses hot sauce and cayenne pepper to provide a spicy kick.
What makes the dip 'Spicy'?
The addition of 1/4 teaspoon of cayenne pepper gives the blue cheese dip its spice.
What kind of sour cream is used?
Reduced-fat sour cream is used to keep the calorie count lower.
What sides go well with buffalo wings?
Crunchy carrot sticks and fresh celery ribs are the traditional and suggested sides.
How do I ensure the chicken is evenly marinated?
Stir the chicken occasionally while it is refrigerating in the buttermilk mixture.
Can these be served at a party?
Yes, they are perfect for gatherings, office parties, or game-day events.
What is the purpose of the cayenne pepper sprinkle?
Sprinkling cayenne on the coated chicken provides an extra layer of heat and flavor.
Do I need a deep fryer?
No, these wings are pan-fried in a nonstick skillet with a small amount of oil.
How much hot sauce is used in the marinade?
Two tablespoons of hot sauce are added to the buttermilk marinade.
What is the texture of the finished chicken?
The chicken is tender on the inside with a smoky, spicy, and crispy exterior.
Are these wings high in sodium?
No, this recipe is designed to have less sodium than original buffalo wing versions.