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.

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

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 Tip)
3 tablespoons hot sauce, such as Frank’s RedHot, divided
3 tablespoons distilled white vinegar, divided
2 pounds chicken tenders (see Ingredient Note)
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 teaspoon 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 refrigerator 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 tablespoon 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 mixture.) 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 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.

NUTRITION INFORMATION: Per serving: 256 calories; 10 g fat (4 g sat, 4 g mono); 83 mg cholesterol; 12 g carbohydrate; 31 g protein; 2 g fiber; 353 mg sodium; 248 mg potassium.
Nutrition bonus: Vitamin A (120% daily value).
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1 vegetable, 3 1/2 lean meat

TIP: Tip: 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.

Ingredient note: 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.”

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

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

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

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

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

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

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