Ingredients
2/3 cup reduced-fat sour cream
2/3 cup crumbled blue cheese
1 tablespoon distilled white vinegar
1 teaspoon cayenne pepper
3 tablespoons nonfat buttermilk
3 tablespoons hot sauce, divided
3 tablespoons distilled white vinegar, divided
2 pounds chicken tenders
6 tablespoons whole-wheat flour
6 tablespoons cornmeal
1/2 teaspoon cayenne pepper
2 tablespoons canola oil, divided
2 cups carrot sticks
2 cups celery sticks
Instructions
The dip: In a bowl, whisk sour cream, blue cheese, 1 tablespoon vinegar and 1/4 teaspoon cayenn. Refrigerate until ready to be served.
The wings: In a bowl, whisk buttermilk, 2 tablespoons hot sauce and 2 tablespoons vinegar Toss in chicken to coat. Place this in the refrigerator and let marinate for up to 1 hour, stirring occasionally.
Whisk flour and cornmeal with the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl.
Remove the chicken from the marinade and roll in the flour until coated. Sprinkle chicken with 1/2 teaspoon cayenne.
Heat 1 tablespoon oil in a large skillet over medium-high heat, then add the chicken. Cook until golden brown, about 3-4 minutes.
