Boneless Buffalo Wings

Staff Writer
Boneless Buffalo Wings
Guiding Stars

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.

8
Servings
380
Calories Per Serving
Deliver Ingredients

Ingredients

  • 3 Tablespoons nonfat buttermilk
  • 3 Tablespoons hot sauce, such as Franks RedHot, divided
  • 3 Tablespoons distilled white vinegar, divided
  • 2 Pounds chicken tenders
  • 6 Tablespoons whole-wheat flour
  • 6 Tablespoons cornmeal
  • 1/2 Teaspoon cayenne
  • 2 Tablespoons canola oil, divided

Directions

To prepare wings: Whisk buttermilk, 2 tablespoons hot 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; set aside. 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 1/2 teaspoon cayenne.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through, 3 to 5 minutes per side.

Transfer to a serving platter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary to prevent burning. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery, and blue cheese dip.

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make sour milk: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Ingredient note: Chicken tenders are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately.  You could also use slices of chicken breast for this recipe.

Buffalo Wing Shopping Tip

When working with chicken, buy a separate cutting board, preferably a dishwasher-safe, plastic one, to avoid spreading bacteria onto raw produce.

Buffalo Wing Cooking Tip

Allow meat to rest for at least ten minutes before slicing into it; otherwise, the juices will leak out.

Buffalo Wing Wine Pairing

Pinot noir, gamay, merlot, zinfandel, carménère, pinotage, or grenache with grilled, roasted, or other simply cooked chicken; chardonnay, pinot gris/grigio, pinot blanc, or chenin blanc with chicken in cream or light tomato sauce or with chicken crêpes or croquettes; sauvignon blanc or sémillon with fried chicken; viognier with spiced chicken dishes.

Nutritional Facts

Total Fat
22g
33%
Sugar
0.9g
N/A
Saturated Fat
4g
20%
Cholesterol
47mg
16%
Protein
18g
36%
Carbs
27g
9%
Vitamin A
4µg
N/A
Vitamin B12
0.3µg
5.3%
Vitamin C
5mg
8%
Vitamin D
0.2µg
0.1%
Vitamin E
0.8mg
4%
Vitamin K
19µg
24%
Calcium
31mg
3%
Fiber
2g
9%
Folate (food)
19µg
N/A
Folate equivalent (total)
41µg
10%
Folic acid
13µg
N/A
Iron
2mg
10%
Magnesium
37mg
9%
Monounsaturated
10g
N/A
Niacin (B3)
7mg
36%
Phosphorus
273mg
39%
Polyunsaturated
5g
N/A
Potassium
292mg
8%
Riboflavin (B2)
0.2mg
9%
Sodium
663mg
28%
Thiamin (B1)
0.3mg
20.7%
Zinc
1mg
7%

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