Cook Time:30 minsAdditional Time:10 minsTotal Time:40 minsServings:8Yield:8 servings (2 “wings,” 1/2 cup vegetables & 2 tablesJump to Nutrition Facts
Cook Time:30 minsAdditional Time:10 minsTotal Time:40 minsServings:8Yield:8 servings (2 “wings,” 1/2 cup vegetables & 2 tables
Cook Time:30 mins
Cook Time:
30 mins
Additional Time:10 mins
Additional Time:
10 mins
Total Time:40 mins
Total Time:
40 mins
Servings:8
Servings:
8
Yield:8 servings (2 “wings,” 1/2 cup vegetables & 2 tables
Yield:
8 servings (2 “wings,” 1/2 cup vegetables & 2 tables
Jump to Nutrition Facts
Jump to recipe
Here’s how we made over this recipe to be healthy and diabetes-friendly:
Serve it with a good sauce! Buffalo wings aren’t complete without a dipping sauce. But most versions are loaded with mayonnaise and blue cheese, which are typically high insaturated fat. Our version replaces that mayo with reduced-fat sour cream and gets an extra-tangy boost from vinegar. And with just the right amount of blue cheese to impart flavor, but not contribute a significant amount of saturated fat, it’s truly a dunk-worthy dip.
A marinade adds flavor and moisture. Chicken breast (and tenders) can be flavorless and dry when overcooked. Introducing a marinade like the one used in this recipe is an easy way to make this lean protein moist and delicious. The addition of a tangy Buffalo sauce adds to the flavor while eliminating the need for any extra salt.
Breading adds another layer of flavor! Traditional wings are coated with breading and then deep-fried. To create that same experience, we created a breading using crunchy cornmeal, and pan-fried instead of deep-fried, to keep the total fat and saturated fat low. So you’ll still get all of the crunch in a more heart-healthy way.
Tips from the EatingWell Test Kitchen
If I can’t find chicken tenders, can I use boneless, skinless chicken breast instead?
You definitely can! To create tender-size pieces from whole chicken breasts, simply cut lengthwise into pieces that are ½-inch thick. An average chicken tender weighs around 2 ounces, so you’ll get about 8 tenders out of 1 pound of chicken breasts.
Can I use plain yogurt in place of reduced-fat sour cream?
We love the idea of using yogurt, but would recommend choosing Greek-style yogurt or Icelandic skyr for this application. They have a thicker consistency, similar to sour cream. And since they are naturally tangy, similar to sour cream, they make the perfect substitute.
I don’t have buttermilk, what can I use instead?
Buttermilk powder is a great ingredient to keep in your pantry—you can follow the package directions to make buttermilk as you need it rather than buying a bottle. Or you can make “sour milk”: mix 1 tablespoon lemon juice or vinegar with 1 cup milk and let stand for 5 minutes before using.
Can these be baked?
If I don’t have distilled vinegar, can I use something else in its place?
Great question! Vinegar is used twice in this recipe and, luckily, you can use other vinegars or citrus in its place. If you need a vinegar substitute, white-wine vinegar, red-wine vinegar or rice vinegar would work. And if you have lemons on hand, fresh lemon juice would be a great swap, too.
How far in advance can I make the dip? What about the marinade?
Planning is always a great idea and, luckily, both the dip and the marinade can be made up to one day in advance. Just be sure to label them and refrigerate them airtight.
Could I make these meatless?
We think a meatless wing would be delicious. And while we haven’t tried making this recipe meatless, we think it’s possible. Seitan, tofu or other plain meat substitutes could work, but you may need to play around with it a bit. If you’re not up for experimentation, then try our recipe forVegan Cauliflower Buffalo Wings.
Cook Mode(Keep screen awake)IngredientsSpicy Blue Cheese Dip⅔cupreduced-fat sour cream⅔cupcrumbled blue cheese1tablespoondistilled white vinegar¼teaspooncayenne pepperWings & Vegetables3 tablespoons nonfat buttermilk, (see Tip)3tablespoonshot sauce, such as Frank’s RedHot, divided3tablespoonsdistilled white vinegar, divided2 pounds chicken tenders, (see Ingredient Note)6tablespoonswhole-wheat flour6tablespoonscornmeal½teaspooncayenne pepper2tablespoonscanola oil, divided2cupscarrot sticks2cupscelery sticks
Cook Mode(Keep screen awake)
Ingredients
Spicy Blue Cheese Dip
⅔cupreduced-fat sour cream
⅔cupcrumbled blue cheese
1tablespoondistilled white vinegar
¼teaspooncayenne pepper
Wings & Vegetables
3 tablespoons nonfat buttermilk, (see Tip)
3tablespoonshot sauce, such as Frank’s RedHot, divided
3tablespoonsdistilled white vinegar, divided
2 pounds chicken tenders, (see Ingredient Note)
6tablespoonswhole-wheat flour
6tablespoonscornmeal
½teaspooncayenne pepper
2tablespoonscanola oil, divided
2cupscarrot sticks
2cupscelery sticks
DirectionsTo prepare dip:Whisk sour cream, blue cheese, 1 tablespoon vinegar and 1/4 teaspoon cayenne in a small bowl. Cover and refrigerate until ready to serve.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 4 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 Spicy Blue Cheese Dip.Ali RedmondTipsMake Ahead Tip: The chicken can marinate (Step 1) for up to 1 hour.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.Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”Originally appeared: EatingWell Magazine, January/February 2007; updated August 2022
Directions
To prepare dip:Whisk sour cream, blue cheese, 1 tablespoon vinegar and 1/4 teaspoon cayenne in a small bowl. Cover and refrigerate until ready to serve.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 4 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 Spicy Blue Cheese Dip.Ali RedmondTipsMake Ahead Tip: The chicken can marinate (Step 1) for up to 1 hour.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.Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”
To prepare dip:Whisk sour cream, blue cheese, 1 tablespoon vinegar and 1/4 teaspoon cayenne in a small bowl. Cover and refrigerate until ready to serve.
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 4 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 Spicy Blue Cheese Dip.
Ali Redmond
Tips
Make Ahead Tip: The chicken can marinate (Step 1) for up to 1 hour.
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.
Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”
Originally appeared: EatingWell Magazine, January/February 2007; updated August 2022
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Nutrition Facts(per serving)229Calories8gFat12gCarbs30gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
