Baked Boneless Buffalo Chicken Wings and Low-Fat Blue Cheese Bacon Dip
From Leah’s Kitchen
This week’s recipe honors the upcoming Super Bowl game with a significantly lower fat snack food for game day. If you knew how much fat is in over-breaded and deeply fried boneless buffalo chicken wings, you may not be so inclined to order these in a restaurant. Since I am human, I can enjoy “bar food” once in a great while. However, even a few bites can make your stomach turn and your conscious guilty when the food is so heavily laden with fat and grease. There is no reason why more if any restaurants are not offering a healthier, baked option including a low-fat buffalo sauce and blue cheese dip. The recipe for wing sauce is usually a lot of butter mixed with hot sauce!
For now, the only place I will enjoy buffalo boneless chicken wings is at home! My baked homemade recipe is healthy, low-fat, tastes great, and it will trick your brain into thinking you are splurging. No need to have a “splurge day/cheat day” when you eat foods in moderation and you make food that tastes good!
Baked Boneless Buffalo Chicken Wings Ingredients:
For the chicken:
1 lb. organic chicken tenderloins halved
1 cup whole-wheat panko break crumbs (or gluten free: cornmeal)
1/4 cup whole-wheat flour or cornmeal (or gluten free flour of choice)
1/4 cup fat-free buttermilk
Dash of hot sauce optional
Pre-heat oven to 450 degrees.
First lightly salt the chicken tenderloins and then cut each tenderloin in half. Whisk the egg, buttermilk, and hot sauce in bowl. Mix together the flour and panko break crumbs in another bowl. Line a baking sheet with foil and brush with olive oil.
Dip each tenderloin in the egg mixture and then coat with the breadcrumbs pressing the crumbs into the chicken to evenly coat. Place on baking sheet.
Bake 10 minutes. Open the over half-way through cooking time to flip the tenderloins and bake for an additional 8-10 minutes or until fully cooked. I use an instant thermometer always. Once you remove the chicken from oven, pour the buffalo wing sauce over all of the pieces and serve immediately.
Buffalo Wing Sauce:
1/2 cup hot sauce of choice ( check labels and avoid any brands that contain major preservatives or added fat. Hot sauce should be a combination of words you can pronounce- aged cayenne peppers, distilled vinegar, salt, garlic, and fat content per serving should be below 2 grams.)
1/2 cup chicken broth
4 TBS. honey
2 tsp. garlic powder
2 tsp. apple cider vinegar
Mix all ingredients in small sauce pan on medium-low for 5-10 minutes. Keep this sauce warm and ready to go when the chicken is ready out of the oven. Immediately pour the sauce over the chicken tenderloins to cover. Place the chicken on a separate dish and serve immediately with celery, carrots, and low-fat blue cheese dip of choice or my recipe below.
Low-Fat Blue Cheese Bacon Dip
1/2 cup no-fat greek yogurt plain
1 TBS. blue cheese
1 TBS. reduced-fat sour cream
1 TBS. fat-free buttermilk
2 skillet cooked slices of no-nitrate bacon crumbled
1/4 tsp. sea salt
Squeeze of lemon
Baked Boneless Buffalo Chicken Wings Directions:
Mix all of the ingredients together. Smash the blue cheese with back of spoon to get more flavor from the cheese if desired. This dip has a lot of flavor so a little goes a long way. Serve with celery and carrots.