Buffalo Chicken Wings with Hot Sauce and Blue Cheese Dressing
| Prep Time: 15 min | Serves: 6 |
| Cooking Time: 45 min | Yield: 18 strips |
Healthier, yet flavorful version of the classic chicken wing.
Ingredients
- 15 oz Beef Broth Fat Free 40% Less Sodium
- 1/4 cup Hot Sauce (bottled)
- 2 tbsp Tomatoes Paste (no Salt Added)
- 2 tbsp Butter
- 1 tsp Ground Cayenne Pepper
- 2 tsp Worcestershire Sauce
- 1/4 tsp Ground Black Pepper
- 2 cups Corn Flakes
- 3 tbsp Flax, Ground
- 1/4 cup White Flour
- 3 lb Skinless Boneless Chicken Breast
- 2 egg
- 1/8 tsp Cooking Spray, Regular Flavour Non-Stick
- 2 tbsp Olive Oil
- 1/4 tsp Salt
- 6 Large Stalk (11"-12" Long)
- 300 g Peeled Carrots
- 11 oz Bell Pepper, Red
- 1/2 cup Blue Cheese Crumbles
- 1/2 cup Greek Nonfat Yogurt
- 1/4 cup Skim Milk
Directions
First, prepare the Buffalo sauce: In a small saucepan, stir together the beef broth, hot sauce, tomato paste, butter, and cayenne if using. Bring to a slow simmer and cook 20 to 25 minutes, until the mixture reduces to about 1 cup. Transfer to a small serving bowl.
Next prepare the blue cheese dip. Combine the blue cheese Greek yogurt, skim milk, Worcestershire sauce, and black pepper in a food processor and blend until smooth. Transfer to a small serving bowl.
Preheat the oven to 400ºF. Place the corn flakes in a zipper lock bag and crush with a rolling pin or a mug. Transfer them to plate and mix in the flax. Place the flour on another plate. Dip the chicken pieces into the flour and then the egg mixture. Press the chicken into the corn flake mixture to coat. Transfer to a clean plate.
Heat the oil in a large skillet over medium heat. Add the chicken and cook 4 minutes turning once until the coating begins to brown. Slide the chicken into the oven and cook through an additional 5 minutes or until the chicken is no longer pink and translucent with cut with a knife. Sprinkle the chicken with salt and transfer the hot sauce and blue in the center of a large platter. Arrange the chicken, celery, carrots, and red pepper. Serve immediately.