Sink your teeth into these spicy chicken breast tenders instead of the traditional, skin-on buffalo wings. We've dramatically cut the saturated fat and sodium in this Super Bowl party favorite and added a generous serving of crunchy vegetables with a lighter version of blue cheese dip.

Makes 8 servings (2 wings, 1/2 cup vegetables & 2 tablespoons dip each)

ACTIVE TIME: 30 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

3 tablespoons nonfat buttermilk
3 tablespoons hot pepper sauce, such as Frank's Red Hot, divided
3 tablespoons distilled white vinegar, divided
2 pounds chicken tenders
6 tablespoons whole-wheat flour
6 tablespoons cornmeal
1/2 teaspoon cayenne pepper
2 tablespoons canola oil, divided
2 cups peeled carrot sticks
2 cups celery sticks
Spicy Blue Cheese Dip (recipe follows)

1. Whisk buttermilk, 2 tablespoons hot pepper 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.
2. Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl.
3. 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 cayenne.
4. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each 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. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.

NUTRITION INFORMATION: Per serving: 257 calories; 10 g fat (4 g sat, 4 g mono); 83 mg cholesterol; 13 g carbohydrate; 31 g protein; 2 g fiber; 382 mg sodium; 257 mg potassium.


Nutrition bonus: Vitamin A (120% daily value), Calcium (10% dv).


1 Carbohydrate Serving


Exchanges: 1/2 starch, 1 vegetable, 3 1/2 lean meat

MAKE AHEAD TIP: The chicken can marinate (Step 1) for up to 1 hour.

RELATED RECIPES: Spicy Blue Cheese Dip

We left off the veggies and the dip and made cornbread instead to use the rest of the buttermilk.

Chelle , Stoneville, NC

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

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

These were good on day one. But only make what you need because they do not reheat well at all.

Karen, Rockledge, FL

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