healthy boneless wings

Buffalo wings are a big time favorite, and it is easy to see why. Spicy, delicious and All-American. However, they are greasy, fatty, and incredibly messy. Enter the boneless wing, however, in restaurants they are expensive and deep fried. That is where these lighter, healthier wings come in.


  • 1 pound chicken tenders
  • canola oil
  • franks Red Hot Sauce
  • white vinegar
  • buttermilk
  • flour (any kind)
  • cornmeal
  • cayenne pepper
  • marie’s brand blue cheese
  • celery
  • carrots


  1. Mix 3 Tbs Franks Red Hot, 3 Tbs white vinegar, 3 Tbs buttermilk (milk, we use skim, with a dash of vinegar)
  2. Pour above mixture over chicken tenders in plastic container or ziploc bag and let marinade in fridge for 20 minutes.
  3. Meanwhile, mix: 6 Tbs flour, 6 Tbs cornmeal in a pie plate for breading
  4. Heat large skillet with a coating of canola oil to frying temperature.
  5. Roll marinated chicken in the flour mix and add to pan
  6. Let the chicken fry and allow the breading to setup before moving and flipping
  7. Sprinkle cayenne over the chicken while it is breading
  8. Mix vinegar and Red Hot in a 1:1 ratio and drizzle over finished chicken tenders
  9. Serve

Serve on a large plate with dishes of Marie’s blue cheese and celery sticks and carrot sticks.

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