We all know that Super Bowl Sunday is not just about the game—it’s about the food. But pass on the store-bought snacks and take-out food—they’re loaded with fat and sodium. Try our easy Super Bowl recipes for healthier homemade chips and dips, like Chile Con Queso and Chile-Lime Tortilla Chips, which pack less than half the calories and fat of traditional versions of Super Bowl favorites. Or try our healthier Boneless Buffalo Wings recipe, chili recipes and dessert recipes so you can still enjoy all your favorite Super Bowl party recipes. Regardless of who wins the game, you’ll score points among your fellow fans with these healthy Super Bowl recipes.
CLICK HERE to look at all the recipes or try the Boneless Buffalo Wings below...
Boneless Buffalo Wings
Even though boneless Buffalo wings are made with healthy white-meat chicken, they're usually deep-fried and drenched in hot sauce laced with butter. The solution: chicken tenders are dredged in seasoned whole-wheat flour and cornmeal, pan-fried in only a small amount of oil and then drizzled with a tangy hot pepper sauce. With a fraction of the fat, calories and sodium, these boneless wings are reason enough to throw a party.
8 servings (2 "wings", 1/2 cup vegetables & 2 tablespoons dip each) | Active Time: 30 minutes | Total Time: 40 minutes
Ingredients
Spicy Blue Cheese Dip
•2/3 cup reduced-fat sour cream
•2/3 cup crumbled blue cheese
•1 tablespoon distilled white vinegar
•1/4 teaspoon cayenne pepper
Wings & Vegetables
•3 tablespoons nonfat buttermilk, (see Tip)
•3 tablespoons hot sauce, such as Frank's RedHot, divided
•3 tablespoons distilled white vinegar, divided
•2 pounds chicken tenders, (see Ingredient Note)
•6 tablespoons whole-wheat flour
•6 tablespoons cornmeal
•1/2 teaspoon cayenne pepper
•2 tablespoons canola oil, divided
•2 cups carrot sticks
•2 cups celery sticks
Preparation
1.To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon vinegar and 1/4 teaspoon cayenne in a small bowl. Cover and refrigerate until ready to serve.
2.To prepare wings: Whisk buttermilk, 2 tablespoons hot sauce and 2 tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.
3.Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.
4.Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with 1/2 teaspoon cayenne.
5.Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary to prevent burning. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.
Nutrition
Per serving : 256 Calories; 10 g Fat; 4 g Sat; 4 g Mono; 83 mg Cholesterol; 12 g Carbohydrates; 31 g Protein; 2 g Fiber; 353 mg Sodium; 248 mg Potassium
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1 vegetable, 3 1/2 lean meat
Tips & Notes
•Make Ahead Tip: The chicken can marinate (Step 1) for up to 1 hour.
•Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
•Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”
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