Boneless Buffalo Wings - 3 Guiding Stars
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Three Guiding Stars icon Three Guiding Stars indicate the best nutritional value.

Offer this leaner version of wings when you host the next big game night. Careful though, they might disappear before the coin toss. Serve with our Expert Chef’s Herbed Blue Cheese Dressing for a more nutritious take on the classic dipping sauce.

Tip: No buttermilk? Mix 1 teaspoon lemon juice or vinegar to ¼ cup milk and let stand for 5 minutes.

Ingredients

  • 3 Tbsp. nonfat buttermilk
  • 3 Tbsp. hot sauce, divided
  • 3 Tbsp. white vinegar, divided
  • 2 lbs. chicken tenders
  • 6 Tbsp. whole-wheat flour
  • 6 Tbsp. cornmeal
  • ½ tsp. cayenne pepper
  • 2 Tbsp. canola oil, divided

Directions

  1. Whisk together buttermilk, 2 tablespoons hot sauce, and 2 tablespoons vinegar in a large bowl.
  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. While the chicken is marinating, whisk together flour, cornmeal, and cayenne 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.
  6. Heat remaining oil in a large, nonstick skillet over medium-high heat. Add  the chicken and cook until golden brown and cooked through (3-5 minutes per side), working in batches.
  7. Transfer chicken to a serving platter as it finished cooking and with the reserved hot sauce mixture.
Nutritional analysis per serving: Calories 210; Total Fat 7g (9% Daily Value); Saturated Fat 1g (5% DV); Trans Fat 0g; Cholesterol 83mg (28% DV); Sodium 195mg (9% DV); Total Carbohydrate 9g (3% DV); Dietary Fiber 1g (4% DV); Total Sugars 1g; Includes 0g Added Sugars (0% DV); Protein 27g; Vitamin D 0% DV; Calcium 2% DV; Iron 4% DV; Potassium 10% DV; Niacin 110% DV; Selenium 60% DV; Vitamin B6 60% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/boneless-buffalo-wings/
© 2021 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796