How to Make a Healthy Boneless Buffalo Chicken Wings Recipe Video
Do you love Buffalo chicken wings not the fat and calories that come with them? EatingWell’s food editor, Jessie Price, shows you how to make a healthy boneless Buffalo chicken wings recipe that’s just as delicious as the traditional Buffalo wings, but with a fraction of the fat and calories.
Get the recipe: Boneless Buffalo Chicken Wings
Here are Jessie’s 3 tips for healthy boneless Buffalo chicken wings:
Tip # 1: Make the Blue Cheese Dip Healthier
Make a healthier blue-cheese dip for your buffalo wings by using a simple mix of reduced-fat sour cream, blue cheese crumbles, a little bit of white vinegar and cayenne pepper. Using reduced-fat sour cream instead of full-fat sour cream saves calories and slashes the saturated fat of traditional blue-cheese sauces while keeping all the flavor.
Get the recipe: Spicy Blue Cheese Dip
Tip #2: Use Boneless Chicken Tenders Instead of Wings
“I'm skipping wing meat because that is mostly skin, which is loaded with fat and calories,” says Jessie. For this healthy buffalo chicken wing recipe, lean boneless chicken tenders are marinated in a blend of nonfat buttermilk and a little bit of vinegar, with a dash of hot sauce. Once the boneless chicken tenders are marinated, let the marinade drip off and then roll each tender around in the dredging mixture—cornmeal whisked with whole-wheat flour.
Tip #3: Pan-Fry Don’t Deep Fry
To cook these boneless Buffalo chicken wings healthfully, without adding a lot of fat, use a nonstick skillet with just a little bit of oil in it instead of deep frying. Jessie sautés the tenders for about 3 to 4 minutes on each side, until they're nice and golden and cooked through. “Then we’ll put a little bit more sauce on them, “ she says. “Traditional sauces are made of hot sauce with loads of melted butter. For this health boneless Buffalo chicken wing recipe, use just a little bit more hot sauce and vinegar instead of butter to help it stay slim.” Jessie pours this flavorful sauce right over the crispy chicken “wings”.
Now your boneless Buffalo chicken wings are done. “Serve these up with a bunch of carrot sticks and celery, and you've just made yourself a delicious, healthier version of Buffalo chicken wings and saved 375 calories, 8 grams of saturated fat, and 1,000 milligrams of sodium per serving,” says Jessie.
Get the complete recipe: Boneless Buffalo Wings
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