Boneless Buffalo Wings

Boneless Buffalo Wings
Staff Writer
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
462
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.

Nutritional Facts

Total Fat
24g
34%
Sugar
2g
2%
Saturated Fat
4g
17%
Cholesterol
59mg
20%
Carbohydrate, by difference
37g
28%
Protein
25g
54%
Vitamin A, RAE
28µg
4%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
2mg
3%
Vitamin K (phylloquinone)
4µg
4%
Calcium, Ca
46mg
5%
Choline, total
2mg
0%
Fiber, total dietary
3g
12%
Folate, total
9µg
2%
Iron, Fe
2mg
11%
Magnesium, Mg
56mg
18%
Niacin
9mg
64%
Pantothenic acid
2mg
40%
Phosphorus, P
397mg
57%
Selenium, Se
21µg
38%
Sodium, Na
1035mg
69%
Water
67g
2%
Zinc, Zn
1mg
13%

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.