EatingWell_GameDay_Snack_Recipes

Boneless Buffalo Wings Makes: 8 servings (2 “wings,” 1/2 cup vegeta - bles & 2 tablespoons dip each) Active time: 30 minutes | Total: 40 minutes To make ahead: The chicken can marinate (Step 1) for up to 1 hour. Heart Health Diabetes Weight Loss Gluten Free 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 wholewheat 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. Spicy Blue Cheese Dip 2/3 cup reduced-fat sour cream 2/3 cup crumbled blue cheese 1 tablespoon distilled white vinegar 1/4 teaspoon cayenne pepper Wings & Vegetables 3 tablespoons nonfat buttermilk (see Tips) 3 tablespoons hot sauce, such as Frank’s RedHot, divided 3 tablespoons distilled white vinegar, divided 2 pounds chicken tenders (see Tips ) 6 tablespoons whole-wheat flour 6 tablespoons cornmeal 1/2 teaspoon cayenne pepper 2 tablespoons canola oil, divided 2 cups carrot sticks 2 cups celery sticks 1. To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon vinegar and 1/4 tea - spoon cayenne in a small bowl. Cover and refrigerate until ready to serve. 2. 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 refrigera - tor and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally. 3. Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 table - spoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.

4. Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mix - ture.) Sprinkle both sides of the chicken with 1/2 teaspoon cayenne. 5. 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 plat - ter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if neces - sary to prevent burning. Transfer to the plat - ter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip. Per serving: 256 calories; 10 g fat (4 g sat, 4 g mono); 83 mg cholesterol; 12 g carbohy - drate; 31 g protein; 2 g fiber; 353 mg sodium; 248 mg potassium. Nutrition bonus: Vitamin A (120% daily value). Carbohydrate Servings: 1 Exchanges: 1/2 starch, 1 vegetable, 3 1/2 lean meat