Boneless Buffalo Wings With Ranch Dressing and Vegetables
Low fat and sodium, dinner and vegetables in one meal.
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INGREDIENTS
Nutrition- 3tablespoons fat-free buttermilk
- 3tablespoons hot pepper sauce
- 3
- 2lbs chicken tenders
- 6tablespoons whole wheat flour
- 6tablespoons cornmeal
- 1⁄2teaspoon cayenne pepper
- 2
- 2cups peeled carrot sticks
- 2cups celery ribs
- 1cup 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.