Chicken tenders are generally quite healthy. They are the strip of rib meat you find attached to the underside of chicken breast, and they are virtually fat free.

However, traditional Buffalo wings you find in fast food places tend to be deep fried, and are then smothered in hot sauce full of butter.

Instead, try my healthy alternative that uses pan frying instead of deep frying, and a hot and tangy pepper sauce.

Your kids will love whipping up the blue cheese sauce as well as coating the wings. As tasty as the fast food versions, with just a fraction of the fat and calories!

Category: Dinner

Preparation time: 30 mins

Cooking time:  15 mins (plus up to 1 hour marinating time)

Total time:  45 mins

Servings: 8

Your ingredients:

• 2 cups of celery
• 2 cups of carrot
• 2/3 cup of crumbled blue cheese
• 2/3 cup of sour cream (opt for reduced fat version)
• 4 tablespoons of white vinegar
• 3/4 teaspoon of cayenne pepper
• 3 tablespoons of nonfat buttermilk
• 3 tablespoons of hot sauce
• 2 pounds of chicken tenders
• 6 tablespoons of cornmeal
• 6 tablespoons of whole wheat flour
• 2 tablespoons of canola oil

N.B. Use Chef Remi Measuring Cups Set and Chef Remi Measuring Spoons for accurate measuring of ingredients. 

Directions:

How to make your Buffalo Wings:

• Using a sharp chef’s knife and wooden cutting board, cut your celery and carrots into sticks or batons.
• Make your blue cheese dip by getting your kids involved! In a large mixing bowl, crumble in the blue cheese, and then add the sour cream, 1 tablespoon of the white vinegar, and 1/4 teaspoon of the cayenne pepper.
• Whisk well using a large balloon whisk, and then cover and place into the fridge until you are ready to serve.
• In another large mixing bowl, whisk together the buttermilk, 2 tablespoons of the white vinegar, and 2 tablespoons of the hot sauce thoroughly.
• Add the chicken tenders and make sure they are all coated in the hot sauce mixture (kids love getting involved here). Now place the bowl in the fridge and allow the chicken to marinade for at least 10 minutes (up to an hour is preferable).
• In a shallow dish, mix together the cornmeal and flour. In a small mixing bowl, whisk together the remaining 1 tablespoon of vinegar and the remaining 1 tablespoon of hot sauce, and set aside for later.
• Remove the chicken tenders from the fridge, and get your children to roll each tender in the flour mixture so they are evenly coated, and then sprinkle each tender with the remaining 1/2 teaspoon of cayenne.
• While they are doing this, heat 1 tablespoon of the oil in a large skillet on medium heat.
• Add half of the coated chicken tenders to the skillet and cook for 3-4 minutes on each side until golden brown. Next, remove the cooked tenders using a slotted spatula to drain excess oil, and place onto a serving platter.
• Heat the remaining 1 tablespoon of oil and add the remaining chicken tenders. Once cooked, remove to a platter.
• Drizzle all the chicken tenders with the reserved hot sauce and vinegar mixture.
• Serve with the celery and carrot sticks, and the spicy blue cheese dip.

Tools used in this recipe:

• Measuring cups
• Measuring spoons
• Chef’s knife
• Cutting board
• Kitchen whisks
• 2pc spatula set

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