BONELESS BUFFALO WINGS

We haven't tried this yet, but it looks really yummy. It's from an Eating Well Magazine that I found at my mom's house.

3 tbsp nonfat buttermilk
3tbsp hot pepper sauce
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)
peeled celery and carrot sticks
blue cheese dip

1. Whisk buttermilk, 2 tablespoons hot pepper sauce and two tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least ten minutes to one hour, stirring occasionally.

2. 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 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 blue cheese.

1 serving = 2 wings, 1/2 cup veggies, 2 tbs. dip

257 calories
10 g. fat
83 mg. cholesterol
13 g. carbs
31 g. protein
2 g. fiber
282 mg. sodium