Recipe: Boneless Buffalo Wings with Spicy Blue Cheese Dip (using chicken tenders)

BONELESS BUFFALO WINGS

3 tablespoons nonfat buttermilk
3 tablespoons hot sauce, such as Frank's RedHot, divided use
3 tablespoons distilled white vinegar, divided use
2 pounds chicken tenders
6 tablespoons whole-wheat flour
6 tablespoons cornmeal
1/2 teaspoon cayenne pepper
2 tablespoons canola oil, divided use
FOR SERVING:
2 cups carrot sticks
2 cups celery sticks
Spicy Blue Cheese Dip (recipe follows)

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.

WHEN READY TO COOK:
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 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-vinegar mixture.

Serve with carrots, celery and Spicy Blue Cheese Dip.

SPICY BLUE CHEESE DIP
Makes 1 cup

2/3 cup reduced-fat sour cream
2/3 cup crumbled blue cheese
1 tablespoon distilled white vinegar
1/4 teaspoon cayenne pepper

Whisk sour cream, blue cheese, vinegar and cayenne in a small bowl. Serve immediately or cover and refrigerate up to 3 days.

Makes 8 servings
Source: EatingWell Comfort Foods Made Healthy: The Classic Makeover Cookbook by Jessie Price and the editors of EatingWell