Boneless Buffalo Hot Wings with Vegetable Sticks and Blue Cheese Dressing

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.
Serves: 4
Prep Time: 30 min
Cook Time: 20 min

Ingredients

1 lb boneless, skinless chicken thighs
2 tbsp hot sauce
2/3 cups panko breadcrumbs
1 tsp onion powder
1 tsp garlic powder
1/2 tsp cayenne pepper, ground
1/4 tsp white pepper, ground
1/4 cup blue cheese
1/2 cup plain yogurt, 2–4% MF
1/4 cup light mayonnaise
1 clove garlic, minced
1 tbsp lemon juice, fresh
40 baby carrots
4 stalks celery, cut into 4
4 sprigs celery leaves, (optional garnish)

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  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.

Nutrition Info

Per 330 g serving Amount
Calories340
Protein27 g
Fat14 g
Saturated Fat5 g
Carbohydrate25 g
Fibre3 g
Sugar9 g
Cholesterol110 mg
Sodium640 mg
Per 330 g serving % Daily Value
Potassium21
Calcium15
Iron15
Vitamin A310
Vitamin C25
Vitamin B632
Vitamin B1234
Folate31
Zinc32