Baked Buffalo Chicken Tenders

Joe: "I worked to create a low-fat version of the boneless buffalo chicken from Buffalo Wild Wings. This version is guilt-free and almost as good as the original recipe. Add more or less hot sauce and cayenne according to your taste."

Ingredients

Blue Cheese Dip

2/3 cup reduced-fat sour cream
2/3 cup crumbled blue cheese
1 tablespoon white vinegar

Wings

¼ cup skim milk
3 tablespoons hot sauce
3 tablespoons white vinegar
2 pounds boneless, skinless chicken breasts
½ cup whole-wheat flour
¼ cup fine cornmeal or dry bread crumbs
1/2 teaspoon cayenne pepper
Butter-flavored cooking spray, or oil spritzer
2 cups carrot sticks
2 cups celery sticks

Directions

To prepare dip: Whisk sour cream, blue cheese, and vinegar. Cover and refrigerate for at least 2 hours, or overnight.

Cut chicken breasts into small strips across the grain. Whisk milk, hot sauce, and vinegar in a large bowl until combined. Add chicken; toss to coat. Marinate in the refrigerator for at least 30 minutes, turning chicken pieces occasionally.

Stir together cayenne, flour, and cornmeal on a plate. Roll the chicken strips in the flour mixture until evenly coated.

Spray a baking pan with oil or cooking spray. Lay the chicken strips in the pan so that the pieces do not touch. Pour the remaining marinade over the chicken. Spray the tops of the chicken with more oil.

Bake in a 350 degree oven for 15-20 minutes or until done, turning occasionally. Arrange tenders on a platter, and serve with carrots, celery, and blue cheese dip.

Serves 4