Friday, February 1, 2008

SUPERbowl Wings With Less FAT

With the Superbowl around the corner tasty treats will have your kitchen buzzing...but who wants to consume all the grease and fat...not me. So here is a revised recipe that will have your fans cheering.

Boneless Buffalo Wings

Sink your teeth into these spicy chicken breast tenders instead of the traditional, skin-on buffalo wings. The saturated fat and sodium has been dramatically cut in this Super Bowl party favorite and added a generous serving of crunchy vegetables with a lighter version of blue cheese dip.

Serves: 8 (2 wings, 1/2 cup vegetables, 2 tablespoons dip each)
Preparation time: 40 minutes

3 tablespoons nonfat buttermilk
3 tablespoons hot pepper sauce, such as Frank's Red Hot, divided
3 tablespoons distilled white vinegar, divided
2 pounds 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 sticks

1. 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.2. Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl.3. Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with cayenne.4. 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, 3-4 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.

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