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. Source: EatingWell Magazine, January/February 2007

EatingWell Test Kitchen
Advertisement

Ingredients

Spicy Blue Cheese Dip

Wings & Vegetables

Directions

  • 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.

    Advertisement
  • 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.

Tips

Make Ahead Tip: The chicken can marinate (Step 1) for up to 1 hour.

No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

Nutrition Facts

229 calories; 7.9 g total fat; 2.1 g saturated fat; 64 mg cholesterol; 280 mg sodium. 221 mg potassium; 11.9 g carbohydrates; 2.4 g fiber; 2 g sugar; 30 g protein; 5610 IU vitamin a iu; 3 mg vitamin c; 18 mcg folate; 65 mg calcium; 1 mg iron; 9 mg magnesium;

Reviews (16)

Read More Reviews
16 Ratings
  • 5 star values: 2
  • 4 star values: 13
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
03/23/2018
Perhaps I didn't use the right type of skillet or it wasn't enough oil because the breading did not cook evenly and fell apart easily. The flavor was great though! Read More
Rating: 5 stars
02/06/2012
A restaurant favorite makeable and healthy at home One of my very favorite food items this healthy version had great flavor and it felt very indulgent. Unlike other breaded items I have made in the past the breading stuck on like a champ and the result was attractive and great tasting. I will be making these again thank you EatingWell! Pros: great taste the breading stuck findable ingredients Cons: the dip wasn't great until the next day when it was more liquidy Read More
Rating: 3 stars
01/25/2012
Make 'em Easier Healthier Try using REAL wings marinate in Frank's hot sauce for an hour bake on a broiling pan at 325 for an hour or until they are fall-off-the bone done. That's it. Use your favorite ranch or blue cheese bottled dressing. Breaded and fried is fine but these are healthier easier and not so messy. Pros: These are good but too much prep IMO. Read More
Advertisement
Rating: 4 stars
10/31/2011
Oh dear. As other reviewers said this turned out a bit of a mess. Breading wouldn't stick. The flavor was pretty decent but I wouldn't bother making again until the breading issue is fixed. Anyone else attempting to make stick with the oven baked method. Spray oil on after the breading and bake on a rack. There are similar fish and chicken recipes on Eating Well that use this method. Ms. Jones Milwaukee WI Read More
Rating: 4 stars
10/31/2011
I actually made a hybrid of this recipe. I marinated in the buttermilk/hot sauce way but used the breading and cooking technique (baking) from the Maple Mustard Turkey Fingers. It turned out wonderful! Definately a hit. I used FF sour cream and RF feta instead of the bleu cheese and it was still great. Mel Austin TX Read More
Rating: 4 stars
10/31/2011
I have not made this exact recipe but I have used Panko bread crumbs as another user suggested. I used an egg wash then dipped in Panko to coat and placed on a baking rack. I then spray with cooking spray and cook at 375 - 400 for 25 minutes turning once. The result is great! I am going to try for the superbowl and add the sauce after baking. Nicole Chicago IL Read More
Advertisement
Rating: 4 stars
10/31/2011
Whenever you reheat anything with breading use a stone (pampered chef my fav. It helps with extra liquid. I reheat left overs from resturants and they come out just like new. ELE Worcester MA Read More
Rating: 4 stars
10/31/2011
I did not make the dip but followed the recipe otherwise. It was fair but I'm not sure I wouldn't have been happier with just a shake and bake recipe plus I know have nearly a quart of buttermilk to use. (Anyone know if I can freeze that)? The flavor was fine but they seemed too greasy to me. When I do this again I think I will flash fry them and then move to the oven. The breading kept falling off which annoyed me entirely. I think there was too much flour for this recipe cooked all in oil. Personally that was my take from munching on the breading that fell off on the plate. After the first few came out I double battered the rest dipping them in red hot sauce and back in the breading. The breading stuck better but wasn't nearly as crispy unless you let it burn. That made it crispy. In conclusion I think we need some better guidance on making this breading work. Also I would prefer to not fry them or do that very little. Jac Houston TX Read More
Rating: 4 stars
10/31/2011
I have not made this exact recipe but have played around with making healthier chicken tenders with a breading. In my experience Panko seems to stick better as well as crisp better. Another thing you might want to try is cooking them in the stove a little less than the time suggested putting them in the over on 425 which will allow them to crisp. Can't promise but works sometime:) dottie Denver CO Read More
Rating: 4 stars
10/31/2011
These were good on day one. But only make what you need because they do not reheat well at all. Karen Rockledge FL Read More
Rating: 4 stars
10/31/2011
Hey - I want to know how to get mine to look like the picture! Seriously though these were great. We are Buffalo natives and our diets don't allow for the fried version. This recipe filled the void. The only trouble I had was the breading kept falling off. Next time I will try chilling them like the other poster recommended. korey Port Huron MI Read More
Rating: 4 stars
10/31/2011
This is a great quick recipe. I didn't make the dip & it did NOT feel like anything was missing. Jackie K Valley Cottage NY Read More
Rating: 4 stars
10/31/2011
We left off the veggies and the dip and made cornbread instead to use the rest of the buttermilk. Chelle Stoneville NC Read More
Rating: 4 stars
10/30/2011
I followed the recipe without reading comments. What would work better though is to use cornbread mix instead of the flour and cornmeal then add cayenne to the mix instead of the wet ingredients. Then bake for 35-45 min. or until the juices run clear. Read More
Rating: 4 stars
10/30/2011
These were a tasty alternative to buffalo wings... but I think in the future I'd drizzle more sauce over them... that's usually my favorite part. I also had trouble with the breading sticking to the chicken and would cut back on flour in favor of my cornmeal the next time I make them as I know this works fine from other recipes I've made. They were a hit for Monday Night Football...even with the breading falling off! Read More
Rating: 5 stars
10/29/2011
So Much Better than Greasy Wings I made these for superbowl and they were fantastic. I used one pound of chicken tenders (there were only two of us) but made the breading for 2 pounds. I let them rest for about 10 minutes after I breaded them then put fried them up. I used a little more oil than the recipe called for. I had never tried Frank's Red Hot Sauce until now and I am now saying goodbye to my Tabasco. Read More