Boneless Buffalo Wings
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.
- 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
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.