Prep 20 mins
Cook 40 mins
This is from Eating Well. You can let this marinate an entire day rather than just 10 minutes.
- 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
- 1⁄3 cup nonfat sour cream
- 1⁄3 cup crumbled blue cheese
- 1 tablespoon white vinegar
- 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).
- Put flour and cornmeal in shallow dish or large, ziplock-type bag.
- Whisk together last 1/2 T. hot sauce and 1/2 T. vinegar in small bowl. Set aside.
- Remove chicken from marinade. Roll or toss in flour. Throw away any leftover marinade and/or flour mixture.
- 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.
- Dip: Whisk it together.
I marinated for about 12 Hours, and the flavor really penetrated my chicken tenders. I took the easy way out and put the flour mixture in a bag and shook the chicken tenders in it. The chicken was very moist and tasty. I increased the sauce after making these because I like my wings spicy. Delicious Sunday Football food! Thanks for sharing! Made for Photo Tag game.
These were great! I'm picky about wings, but my husband isn't. BUT, we both thought they were excellent. They were really easy to make & I especially liked they weren't fried in oil. Just enough oil to cook them in. I would just make some extra sauce to toss them in.