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Boneless Buffalo Wings

Three Stars Guiding Stars

  • Servings:

    8 (145 g) as an appetizer

  • Prep Time:

    25 minutes

  • Cook Time:

    60 minutes

Ingredients

Offer this leaner version of wings when you host the next big game night. Careful though, they might disappear before the coin toss. Serve with our Expert Chef's for a more nutritious take on the classic dipping sauce.Tip: No buttermilk? Mix 1 teaspoon lemon juice or vinegar to  1/4 cup milk and let stand for 5 minutes.
3 Tbsp. nonfat buttermilk
3 Tbsp. hot sauce, divided
3 Tbsp. white vinegar, divided
2 lbs. chicken tenders
6 Tbsp. whole-wheat flour
6 Tbsp. cornmeal
1/2 tsp. cayenne pepper
2 Tbsp. canola oil, divided
Boneless Buffalo Wings

Directions

1. Whisk together buttermilk, 2 tablespoons hot sauce, and 2 tablespoons vinegar in a large bowl.
2. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.
3. While the chicken is marinating, whisk together flour, cornmeal, and cayenne in a shallow dish.
4. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.
5. Remove the chicken from the marinade and roll in the flour mixture until evenly coated.
6. Heat remaining oil in a large, nonstick skillet over medium-high heat. Add  the chicken and cook until golden brown and cooked through (3-5 minutes per side), working in batches.
7. Transfer chicken to a serving platter as it finished cooking and with the reserved hot sauce mixture.

Nutrition

Nutritional Facts
Servings 8 (145 g)
Base Nutrients
Calories 212 kcal (11%)
Calories from Fat 63 kcal (0%)
Total Fat 7 g (11%)
Saturated Fat 1 g (5%)
Cholesterol 83 mg (28%)
Sodium 197 mg (8%)
Total Carbohydrates 9 g (3%)
Dietary Fiber 1 g (4%)
Protein 27 g (45%)
Vitamins
Vitamin A n/a
Vitamin C 4 mg (4%)
Minerals
Calcium 18 mg (1%)
Iron 1 mg (5%)
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