Buffalo "Wings"

By dealaura

Traditional deep-fried wings have up to 1,330 calories and 26 grams of saturated fat. Our alternative scores on flavor and only has 230 calories and 4 grams of saturated fat. The secret: Forgoing the fatty wings in favor of lean broiled tenders, and using light mayo and reduced-fat sour cream in our homemade blue cheese dip.

Ingredients

• 1 pound(s) chicken-breast tenders, each cut crosswise in half, then lengthwise in half
• .25 teaspoon(s) ground red pepper (cayenne)
• Salt and pepper
• 3 tablespoon(s) cayenne pepper sauce
• 1 tablespoon(s) water
• 1 tablespoon(s) margarine or butter, melted
• .33 cup(s) reduced-fat sour cream
• .25 cup(s) (1 ounce) crumbled blue cheese
• 2 tablespoon(s) light mayonnaise
• 2 tablespoon(s) fat-free (skim) milk
• .25 teaspoon(s) Worcestershire sauce
• Carrot and celery sticks for serving

Details

Servings 4
Cooking time 30mins
Adapted from delish.com

Preparation

Step 1

Directions

Place oven rack 6 inches from source of heat; preheat broiler. Spray 15 1/2" by 10 1/2" jelly-roll pan with nonstick cooking spray. Toss chicken with ground red pepper and 1/4 teaspoon salt. Place on prepared pan and broil 3 minutes.

Meanwhile, in microwave-safe small bowl, microwave cayenne pepper sauce, water, and margarine on High 10 seconds. Add to chicken in pan and stir to coat. Broil 2 minutes longer or until chicken is no longer pink in center.

While chicken is cooking, prepare blue cheese dip: In small bowl, combine sour cream, blue cheese, mayonnaise, milk, and Worcestershire sauce.