Boneless Buffalo Wings With Blue Cheese Dip

This is from Eating Well. You can let this marinate an entire day rather than just 10 minutes.

• Ready In: 1 hr
• Serves: 4

Ingredients

• 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

• Dip

• 1⁄3 cup nonfat sour cream
• 1⁄3 cup  crumbled blue cheese
• 1  tablespoon white vinegar

Directions

1. 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).
2. Put flour and cornmeal in shallow dish or large, ziplock-type bag.
3. Whisk together last 1/2 T. hot sauce and 1/2 T. vinegar in small bowl. Set aside.
4. Remove chicken from marinade. Roll or toss in flour. Throw away any leftover marinade and/or flour mixture.
5. 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.
6. Dip: Whisk it together.