No Guilt Buffalo Wings
- 2 pounds chicken wings
- 1 ⁄4 cup cayenne pepper sauce (preferably Frank’s RedHot)
- 1 tablespoon fresh lemon juice
- 3 tablespoons low-sodium chicken broth
- 1/4 cup plain Greek-style nonfat yogurt
- 2 tablespoons mayonnaise
- 1 teaspoon white wine vinegar
- 1/3 cup crumbled blue cheese (1 1/2 ounces)
Adapted from eating.health.com
Preheat broiler to high. Place chicken wings (split at the joint) in a large pot and fill with water, covering wings by about 2 inches. Bring to a boil, then continue to boil for 10 minutes. Drain. Meanwhile, in a small bowl, combine cayenne pepper sauce, lemon juice, and chicken broth.
Transfer wings to a broiler pan and broil, 5 to 6 inches from the flame, until the skin begins to blister and brown (5–6 minutes). Turn wings over and broil 4 to 5 minutes more. Transfer wings to a baking sheet, drizzle with the reserved sauce, and toss well to coat. Place the baking sheet under the broiler for 1 minute to heat the wings and sauce together.
In a small bowl, stir together the yogurt, mayonnaise, vinegar, and blue cheese. Mash any very large chunks of blue cheese with the back of a spoon to integrate it into the dip. Make the dip up to three days ahead and store in an airtight container in the refrigerator. Allow to come to room temperature before serving.
Serve with extra hot sauce, celery sticks, and blue cheese dip on the side. Makes 4 servings.
Calories: 160 for 4 to 5 pieces
Dip Calories: 70