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!

Source: Diabetic Living Magazine


Recipe Summary

30 mins
40 mins


Ingredient Checklist


Instructions Checklist
  • 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.

  • 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.

Nutrition Facts

2 chicken pieces, 1 carrot stick, 1 celery stick and 4 teaspoons yogurt mixture
114 calories; protein 11.5g; carbohydrates 10.9g; dietary fiber 1.2g; sugars 3g; fat 2.6g; saturated fat 0.7g; cholesterol 26.2mg; vitamin a iu 1923IU; vitamin c 1.8mg; folate 13.6mcg; calcium 37.5mg; iron 0.4mg; magnesium 16.4mg; potassium 228.2mg; sodium 174.1mg.

1 1/2 lean protein, 1/2 starch