Shelly's Recipe

BONELESS BUFFALO WINGS

Category: Wings

3 tbsp nonfat buttermilk
3 tbsp hot pepper sauce such as Frank's Red Hot, divided
3 tbsp distilled white vinegar divided
2 pounds chicken tenders
6 tbsp whole-wheat flour
6 tbsp cornmeal
1/2 tsp cayenne pepper
2 tbsp canola oil divided
2 cups peeled carrot sticks
2 cups celery sticks
Spicy Blue Cheese Dip (recipe follows)

Whisk buttermilk, 2 tbsp hot pepper sauce and 2 tbsp 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.

Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tbsp hot sauce and 1 tbsp vinegar in a small bowl.

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.

Heat 1 tbsp 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 tbsp 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 a blue cheese dip.