Athletes’ Kitchen

Boneless Buffalo Wings

Boneless Buffalo Wings

Ingredients

3 Tbls. Nonfat buttermilk
3 Tbls. Hot pepper sauce (e.g., Frank’s Red Hot), divided
3 Tbls. Distilled white vinegar, divided
2 lbs. Chicken tenders
6 Tbls. Whole wheat flour
6 Tbls. Cornmeal
½ tsp. Cayenne pepper
2 Tbls. Canola oil, divided
2 cups peeled carrot sticks
2 cups celery sticks

Whisk buttermilk, 2 tablespoons hot pepper sauce and 2 tablespoons vinegar in large bowl until combined.  Add chicken; toss to coat.  Transfer to the refrigerator and let marinate up to 1 hour, stirring occasionally.

Meanwhile, whisk flour and cornmeal in a shallow dish.  Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl. 

Remove the chicken from the marinade and roll in the flour mixture until evenly coated.  Sprinkle both sides of chicken with cayenne.

Spicy Blue Cheese Dip

2/3 cup reduced fat sour cream
2/3 cup crumbled blue cheese
1 Tablespoon distilled white vinegar
¼ teaspoon cayenne pepper

Whisk sour cream, blue cheese, vinegar and cayenne in a small bowl.
(Recipes courtesty of Eating Well magazine.)

Heat 1 tablespoon oil in large nonstick skillet over medium-high heat.  Add half the chicken; cook until golden brown and cooked through, about 4-5 minutes each side.  Transfer to serving platter.  Repeat with remaining tablespoon oil and chicken, reducing the heat if necessary.  Transfer to the serving platter.  Drizzle chicken with reserved hot sauce mixture.  Serve with carrots, celery, and …..

.

~~~~~~~~~~~~

Tie on your apron, be creative, and submit a runner friendly recipe to our monthly contest.  You’ll receive a prize if our hungry staff chooses yours.  Throughout the coming year, we plan to collect all your favorites in a Fleet Feet Albany cookbook. 

Click to Print This Page

Back to Newsletter