HEALTHY BONELESS BUFFALO WINGS RECIPES

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BONELESS BUFFALO WINGS RECIPE | EATINGWELL



Boneless Buffalo Wings Recipe | EatingWell image

Even though boneless Buffalo wings are made with healthy white-meat chicken, they're usually deep-fried and drenched in hot sauce laced with butter. The solution: chicken tenders are dredged in seasoned whole-wheat flour and cornmeal, pan-fried in only a small amount of oil and then drizzled with a tangy hot pepper sauce. With a fraction of the fat, calories and sodium, these boneless wings are reason enough to throw a party.

Provided by EatingWell Test Kitchen

Categories     Healthy Buffalo Chicken Recipes

Total Time 40 minutes

Number Of Ingredients 14

? cup reduced-fat sour cream
? cup crumbled blue cheese
1 tablespoon distilled white vinegar
¼ teaspoon cayenne pepper
3 tablespoons nonfat buttermilk, (see Tip)
3 tablespoons hot sauce, such as Frank’s RedHot, divided
3 tablespoons distilled white vinegar, divided
2 pounds chicken tenders, (see Ingredient Note)
6 tablespoons whole-wheat flour
6 tablespoons cornmeal
½ teaspoon cayenne pepper
2 tablespoons canola oil, divided
2 cups carrot sticks
2 cups celery sticks

Steps:

  • To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon vinegar and 1/4 teaspoon cayenne in a small bowl. Cover and refrigerate until ready to serve.
  • To prepare wings: Whisk buttermilk, 2 tablespoons hot 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.
  • Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.
  • 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 1/2 teaspoon cayenne.
  • Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece 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 to prevent burning. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.

Nutrition Facts : Calories 229.2 calories, CarbohydrateContent 11.9 g, CholesterolContent 63.8 mg, FatContent 7.9 g, FiberContent 2.4 g, ProteinContent 30 g, SaturatedFatContent 2.1 g, SodiumContent 280 mg, SugarContent 2.2 g

BONELESS BUFFALO WINGS RECIPE | ALLRECIPES



Boneless Buffalo Wings Recipe | Allrecipes image

What a great way to have chicken. Had these boneless wings a while back at a pub and fell in love with the taste. A nice change from your regular chicken wings. Serve with blue cheese dressing for dipping.

Provided by BETTYCOOK

Categories     Appetizers and Snacks    Spicy

Total Time 50 minutes

Prep Time 10 minutes

Cook Time 20 minutes

Yield 3 servings

Number Of Ingredients 12

oil for deep frying
1 cup unbleached all-purpose flour
2 teaspoons salt
½ teaspoon ground black pepper
½ teaspoon cayenne pepper
¼ teaspoon garlic powder
½ teaspoon paprika
1 egg
1 cup milk
3 skinless, boneless chicken breasts, cut into 1/2-inch strips
¼ cup hot pepper sauce
1 tablespoon butter

Steps:

  • Heat oil in a deep-fryer or large saucepan to 375 degrees F (190 degrees C).
  • Combine flour, salt, black pepper, cayenne pepper, garlic powder, and paprika in a large bowl. Whisk together the egg and milk in a small bowl. Dip each piece of chicken in the egg mixture, and then roll in the flour blend. Repeat so that each piece of chicken is double coated. Refrigerate breaded chicken for 20 minutes.
  • Fry chicken in the hot oil, in batches. Cook until the exterior is nicely browned, and the juices run clear, 5 to 6 minutes a batch.
  • Combine hot sauce and butter in a small bowl. Microwave sauce on High until melted, 20 to 30 seconds. Pour sauce over the cooked chicken; mix to coat.

Nutrition Facts : Calories 709.9 calories, CarbohydrateContent 43.7 g, CholesterolContent 135.8 mg, FatContent 46.9 g, FiberContent 1.7 g, ProteinContent 28 g, SaturatedFatContent 10.4 g, SodiumContent 2334.5 mg, SugarContent 4.3 g

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