Boneless Buffalo Wings With Blue Cheese Dip Recipe

Name: Boneless Buffalo Wings With Blue Cheese Dip
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 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; Dip; 1/3 cup nonfat sour cream; 1/3 cup crumbled blue cheese; 1 tablespoon white vinegar

Servings: persons

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
Dip
1/3 cup nonfat sour cream
1/3 cup crumbled blue cheese
1 tablespoon white vinegar

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.

386

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Use a neutral oil or a plant-based spread in place of butter for a dairy-free version.
A good 1:1 gluten-free flour blend works well if you need a gluten-free version.
Coconut cream is a reliable plant-based alternative to dairy cream.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 11 ingredients. The key ingredients include: 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, and more.

Yes, Boneless Buffalo Wings With Blue Cheese Dip falls under the Snacks & Appetizers category and is a great choice for this type of meal.

Keep refrigerated in an airtight container and enjoy within 1–2 days for the best freshness. Best served cold — no reheating needed.

That's it — enjoy your meal!

Boneless Buffalo Wings With Blue Cheese Dip

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions