12-week wellness program

How to Make Buffalo Wings Healthy

EatingWell food editor Jessie Price shows how to make hot Buffalo wings healthier. She cuts calories and fat by using lean chicken tenders, pan-frying instead of deep-frying and making a lighter blue cheese sauce.

Hi, I'm Jessie. We're here in the EatingWell Test Kitchen. And today, I'm going to show you how to make healthier Buffalo wings. So, let's start with the blue-cheese dip. This one starts with reduced-fat sour cream, blue cheese crumbles, a little bit of white vinegar and cayenne pepper. You mix that all together, then we go with the wings. Now, I'm actually making boneless Buffalo wings. So, I'm skipping wing meat because that is actually mostly skin, which is loaded with fat and calories, and I'm using lean chicken tenders. We marinate them in a blend of nonfat buttermilk and a little bit of vinegar, a little bit of hot sauce. Let that sit. While that's happening, you make your dredge. Combine cornmeal and whole-wheat flour. Whisk that together. Once your chicken's marinated, let it drip off the marinade and then roll it around in your dredge. Put it in your skillet. I'm using a nonstick skillet with just a little bit of oil in it. Cook the tenders about 3 to 4 minutes per side, until they're nice and golden and cooked through, then pour a little bit more sauce on them. Traditional sauces are hot sauce and loads of melted butter. So, this sauce is just a little bit more hot sauce and vinegar. This one's going to help it stay slim. Pour that over the top. Serve it up with a bunch of carrot sticks and celery, and you've just made yourself a delicious, healthier version of Buffalo wings and saved 375 calories, 8 grams of saturated fat and 1,000 milligrams of sodium per serving.

By EatingWell.com. © Meredith Corporation. All rights reserved. Used with permission.
JANSSEN CAREPATH LOGO

Recommended for You