Boneless Buffalo Chicken Wings

Boneless Buffalo Chicken Wings

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From: Diabetic Living Magazine

Don't save these wings for game night—they're easy enough to make that you can feel comfortable preparing them whenever you're having friends over. And since they're made with pieces of boneless chicken breast, you can eat them with a fork and eliminate messy fingers!

Ingredients 12 servings

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Original recipe yields 12 servings
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  • Nonstick cooking spray
  • 3 tablespoons flour
  • ¼ teaspoon black pepper
  • ⅛ teaspoon salt
  • ¼ cup lowfat buttermilk
  • 2 tablespoons bottled lower-sodium Buffalo wing sauce, such as Wing Time® (see Tip)
  • 1 tablespoon honey
  • 1 tablespoon Dijon-style mustard
  • 1 cup whole-wheat panko or panko (Japanese-style bread crumbs)
  • 2 tablespoons whole-grain cornmeal
  • 1 pound skinless, boneless chicken breast, cut into 4x1-inch pieces
  • ¾ cup plain fat-free Greek yogurt
  • 2 tablespoons bottled light blue cheese salad dressing
  • 2 tablespoons crumbled blue cheese
  • 12 carrot sticks
  • 12 celery sticks

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 450°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.
  2. Bake for 10 to 15 minutes or until crisp and no longer pink, turning once halfway through baking.
  3. 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.

Nutrition information

  • Serving size: 2 chicken pieces, 1 carrot stick, 1 celery stick and 4 teaspoons yogurt mixture
  • Per serving: 114 calories; 3 g fat(1 g sat); 1 g fiber; 11 g carbohydrates; 11 g protein; 14 mcg folate; 26 mg cholesterol; 3 g sugars; 1,923 IU vitamin A; 2 mg vitamin C; 38 mg calcium; 0 mg iron; 174 mg sodium; 228 mg potassium
  • Nutrition Bonus: Vitamin A (38% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 1½ lean protein, ½ starch

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