Buffalo wings are a game-day favorite, but they aren't necessarily the healthiest choice. Battered and fried, wings pack calories that quickly add up. This baked Buffalo chicken tender recipe delivers all that familiar flavor with a fraction of the fat.
These chicken tenders are first marinated in buttermilk to make them extra- juicy; you can complete this step up to two days in advance. Next, they're tossed in homemade Buffalo sauce and seasoned panko breadcrumbs, and baked until crisp. Serve these with homemade blue cheese dressing made with non-fat Greek yogurt.
Baked buffalo chicken tenders
4
20 minutes
20 minutes
40 minutes
1 pound chicken tenders
1 cup buttermilk
½ cup Frank's Red Hot sauce
¼ cup butter
½ cup flour
1 cup panko breadcrumbs
½ teaspoon garlic salt
½ teaspoon paprika
½ teaspoon cayenne pepper
½ cup crumbled blue cheese
6 ounces fat-free Greek yogurt
1 tablespoon light mayonnaise
1 tablespoon white wine vinegar
Combine the chicken tenders and buttermilk in a large bowl, tossing well to coat. Marinate at least 20 minutes or up to 2 days ahead.
Preheat the oven to 400 F. In a microwave-safe bowl, combine the hot sauce and butter. Microwave until the butter is just melted, and whisk to combine.
Place the flour in a soup plate. In another soup plate, combine the panko, garlic salt, paprika and cayenne pepper. Pour half of the Buffalo sauce in another soup plate.
Remove the chicken tenders from the buttermilk and allow the excess to drip off. Dredge in the flour, then dip in the Buffalo sauce, followed by the seasoned panko. Arrange on a wire rack set over a baking sheet.
Bake the chicken tenders for 20 minutes, flipping once to ensure they are crisp on all sides.
While the chicken tenders bake, combine the blue cheese, yogurt, mayo and vinegar in a bowl.
Remove the chicken tenders from the oven. Serve with reserved Buffalo sauce and blue cheese dressing on the side.
