Boneless Buffalo Chicken Wings
Preheat oven to 450 degrees F. Lightly coat a 15x10x1-inch baking pan with cooking spray. In a shallow dish combine flour, pepper and salt. In another shallow dish beat together buttermilk, buffalo wing sauce, honey and mustard. In a third shallow dish combine panko and cornmeal. Dip each chicken piece into the flour mixture to coat. Transfer to the buttermilk mixture and toss to coat, draining off any excess mixture. Transfer to panko mixture and toss to coat. Place breaded chicken pieces on the prepared baking pan. Lightly coat breaded chicken pieces with cooking spray.Advertisement
Bake for 10 to 15 minutes or until crisp and no longer pink, turning once halfway through baking.
Meanwhile, in a small bowl combine yogurt, salad dressing and blue cheese. Serve chicken pieces with blue cheese-yogurt mixture. Serve with carrot and celery sticks.
Tip: Check the label for a wing sauce that has 40 mg sodium or less per 2 tablespoons.
1 1/2 lean protein, 1/2 starch