Boneless Buffalo Wings With Ranch Dressing and Vegetables

Name: Boneless Buffalo Wings With Ranch Dressing and Vegetables
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 meal, 4-6 serving(s)
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

(3)

Recipe by weekend cooker

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

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READY IN: 40mins

SERVES: 4-6

YIELD: 1 meal

UNITS: US

INGREDIENTS

Nutrition

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

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

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