Prep 20 mins
Cook 20 mins
From Eating Well.com - these are light, spicy and yummy!!!
- 3 tablespoons fat-free buttermilk
- 3 tablespoons hot pepper sauce
- 3 tablespoons white vinegar
- 2 lbs chicken tenders
- 6 tablespoons whole wheat flour
- 6 tablespoons cornmeal
- 1⁄2 teaspoon cayenne pepper
- 2 tablespoons canola oil
- Whisk buttermilk, 2 tablespoons hot pepper 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.
- Remove the chicken from the marinade and ll 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 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. Transfer to the platter.
- Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots and celery.