Boneless Buffalo Wings With Ranch Dressing and Vegetables

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

• Ready In: 40 mins
• Serves: 4-6
• Yields: 1 meal

Ingredients

• 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.