Boneless Buffalo Wings With Ranch Dressing and Vegetables

weekend cooker's Note:

Low fat and sodium, dinner and vegetables in one meal.

• Total Time: 40 mins
• Prep Time: 10 mins
• Cook Time: 30 mins

Ingredients:

Serves: 4-6

Yield: 1.0 meal

• 3 tablespoons fat-free buttermilk
• 3 tablespoons hot pepper sauce
• 3 tablespoons distilled white vinegar, divided
• 2 lbs chicken tenders
• 6 tablespoons whole wheat flour
• 6 tablespoons cornmeal
• 1/2 teaspoon cayenne pepper
• 2 tablespoons canola oil, divided
• 2 cups peeled carrot sticks
• 2 cups celery ribs
• 1 cup ranch dressing

Directions:

1. Whisk buttermilk,2 tablespoons hot pepper sauce,and 2 tablespoons vinegar in a bowl until combined.
2. Add chicken, toss to coat, and transfer to refridgerater and marinate 15 minutes to 1 hour stirring every 15 minutes.
3. Whisk flour and cornmeal in a shallow dish, whisk the remaining hot sauce, and vinegar in a small bowl.
4. Remove chicken from marinade, and roll in flour mixture mixture until evenly coated.
5. Sprinkle both sides of chicken with cayenne pepper.
6. Heat 1 tablespoon oil in non stick skillet over medium-high heat .
7. Add half of the chicken placing each in a little oil.
8. Cook until golden brown, 3-4 minutes per side.
9. Transfer to a serving platter.
10. Repeat with 1 tablespoon oil, and chicken.
11. Drizzle chicken with reserved hot sauce mixture.
12. Serve with carrots, celery, and blue cheese dip.

Reviews

[IngridH]

Yummy! I love buffalo wings, but really dislike fighting with the bones. This is a wonderful version, with the combination of the marinade and the final drizzle really giving these a kick of both heat and vinegar. I didn't do the veggies and dressing, as I was just too lazy, but a side of bleu cheese dressing would just be perfect with these. A definite make again, either as an appetizer, or as the main event in a lunch box. I just loved these- thanks so much for sharing!

[TeresaS]

What a wonderful appetizer dish. We had this for one of our appetizer nights. I made as posted including the blue cheese in step #12 for DH, I used Ranch dressing for me. I didn't have buttermilk so replaced it with half and half, worked great. I lost track of how much hot sauce I used. LOL because it kept asking for more...so I gave it more...good thing we love hot stuff. I used Frank's red hot wing sauce. The coating worked great and the small amount of oil was perfect.

[RecipeNut]

These wings were delicious! I made two batches. One for me with less hot sauce because I do not like my wings as hot as my DH. I had to triple the hot sauce on his : ) Thanks for a wonderful recipe : )