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Prep Time: 0 Minutes Cook Time: 30 Minutes |
Ready In: 30 Minutes Servings: 8 |
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Sink your teeth into these spicy chicken breast tenders instead of the traditional, skin-on buffalo wings and added a generous serving of crunchy vegetables with a lighter version of blue cheese dip. Ingredients:
3 tablespoons nonfat buttermilk |
3 tablespoons hot pepper sauce |
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 |
spicy blue cheese dip (see recipe link above) |
Directions:
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 to 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. Serve with carrots, celery and Spicy Blue Cheese Dip.
5. Spicy Blue Cheese Dip
6. Total Time: 5 minutes
7. Yield: 1 cup, for 8 servings
8. Make this your dip for Boneless Buffalo Wings and crunchy vegetables instead of a higher-fat blue cheese dressing. We've added a generous amount of cayenne pepper for fans of hot wings—omit the cayenne if you're serving this to a less spicy crowd.
9. Make Ahead Tip: Cover and refrigerate for up to 3 days.
10. RECIPE INGREDIENTS
11. 2/3 cup reduced-fat sour cream
12. 2/3 cup crumbled blue cheese
13. 1 tablespoon distilled white vinegar
14. 1/4 teaspoon cayenne pepper
15. DIRECTIONS
16. Whisk sour cream, blue cheese, vinegar and cayenne in a small bowl.
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