Boneless Buffalo Wings With Blue Cheese Dip

Name: Boneless Buffalo Wings With Blue Cheese Dip
Ingredients: 1 1/2 tablespoons fat-free buttermilk; 1 1/2 tablespoons hot pepper sauce, like Frank's Red Hot, divided; 1 1/2 tablespoons white vinegar, divided; 1 lb chicken tenders; 3 tablespoons whole wheat flour; 3 tablespoons cornmeal; 3 teaspoons canola oil, divided; Dip; 1/3 cup nonfat sour cream; 1/3 cup crumbled blue cheese; 1 tablespoon white vinegar

11 ingredients

6 steps

Ingredients

1 1/2 tablespoons fat-free buttermilk
1 1/2 tablespoons hot pepper sauce, like Frank's Red Hot, divided
1 1/2 tablespoons white vinegar, divided
1 lb chicken tenders
3 tablespoons whole wheat flour
3 tablespoons cornmeal
3 teaspoons canola oil, divided
Dip
1/3 cup nonfat sour cream
1/3 cup crumbled blue cheese
1 tablespoon white vinegar

Directions

1

Whisk together: buttermilk, 1 T. hot pepper sauce, 1 T. vinegar. Add chicken; toss to coat. Marinate in fridge between 10 minutes to 24 hours, stirring occasionally. Do this in a nonreactive bowl (glass or ceramic, not metal).
2

Put flour and cornmeal in shallow dish or large, ziplock-type bag.
3

Whisk together last 1/2 T. hot sauce and 1/2 T. vinegar in small bowl. Set aside.
4

Remove chicken from marinade. Roll or toss in flour. Throw away any leftover marinade and/or flour mixture.
5

Heat 1.5 t. oil over med-hi heat. Add half the chicken. Cook until golden brown and cooked through, 3-4 minutes/side. Transfer to serving plate. Repeat with remaining oil and chicken, reducing heat if necessary. Before serving, drizzle chicken with the set-aside hot sauce mixture.
6

Dip: Whisk it together.