Boneless Buffalo Wings With Blue Cheese Dip

Total Time: 1 hr Preparation Time: 20 mins Cook Time: 40 mins

Ingredients

• Servings: 4
• 1 1/2 tablespoons fat-free buttermilk
• 1 1/2 tablespoons hot pepper sauce, like frank's red hot, divided
• 1 1/2 tablespoons white vinegar, divided
• 1 lb chicken tenders
• 3 tablespoons whole wheat flour
• 3 tablespoons cornmeal
• 3 teaspoons canola oil, divided
• 1/3 cup nonfat sour cream
• 1/3 cup crumbled blue cheese
• 1 tablespoon white vinegar

Recipe

• 1 whisk together: buttermilk, 1 t. hot pepper sauce, 1 t. vinegar. add chicken; toss to coat. marinate in fridge between 10 minutes to 24 hours, stirring occasionally. do this in a nonreactive bowl (glass or ceramic, not metal).
• 2 put flour and cornmeal in shallow dish or large, ziplock-type bag.
• 3 whisk together last 1/2 t. hot sauce and 1/2 t. vinegar in small bowl. set aside.
• 4 remove chicken from marinade. roll or toss in flour. throw away any leftover marinade and/or flour mixture.
• 5 heat 1.5 t. oil over med-hi heat. add half the chicken. cook until golden brown and cooked through, 3-4 minutes/side. transfer to serving plate. repeat with remaining oil and chicken, reducing heat if necessary. before serving, drizzle chicken with the set-aside hot sauce mixture.
• 6 dip: whisk it together.