Recipe
Boneless Buffalo Hot Wings with Vegetable Sticks and Blue Cheese Dressing
Prep Time: 30 min
Cook Time: 20 min
Serves: 4
Here is a simple and delicious method to make healthier, lower priced “wings” with boneless chicken thighs. This recipe also works very well with bone-in drumsticks.
Contributed By: Developed for CFC by Nancy Guppy, RD, MHSc
Ingredients
1 lb (0.5 kg)
boneless, skinless chicken thighs
2 tbsp (30 mL)
hot sauce
2/3 cups (170 mL)
panko breadcrumbs
1 tsp (5 mL)
onion powder
1 tsp (5 mL)
garlic powder
1/2 tsp (2.5 mL)
cayenne pepper, ground
1/4 tsp (1.25 mL)
white pepper, ground
1/4 cup (60 mL)
blue cheese
1/2 cup (125 mL)
plain yogurt, 2–4% MF
1/4 cup (60 mL)
light mayonnaise
1
clove garlic, minced
1 tbsp (15 mL)
lemon juice, fresh
40
baby carrots
4
stalks celery, cut into 4
4
sprigs celery leaves, (optional garnish)
Instructions
1
Preheat oven to 375°F (190°C).
2
Cut each chicken thigh into three equal size strips and place in a plastic bag. Add the hot sauce to bag. Seal bag and use your hands and make sure all sides of the chicken are coated with hot sauce. Refrigerate and marinate one hour or preferably overnight.
3
Spray a baking pan with vegetable cooking spray.
4
Combine Panko bread crumbs with onion and garlic powders, cayenne and white pepper and spread out over a shallow plate.
5
Use a fork to press each chicken piece into the seasoned crumbs and turn to coat well. Press down with the fork to lightly flatten the pieces. Place boneless hot wings on prepared baking pan.
6
Bake 10 minutes. Flip and bake for an additional 7-8 minutes until golden and internal temperature reaches 165°F (74°C).
7
Mash blue cheese with a fork on a small plate. Add to a small bowl with plain yogurt, mayonnaise, garlic and lemon juice. Refrigerate until ready to serve.
8
To serve, place blue cheese dip in centre of a platter and surround with the hot "wings" and vegetable sticks. Garnish with a few sprigs of fresh celery leaves.