When it comes to watching the Super Bowl, wings just seen to be the “go to” snack.
However, most wing recipes involve frying, often two times, making this snack extremely fattening and artery clogging.
After experimenting with several recipes, I came up with these two delicious and easy to make dishes. By using just the tenders, you eliminate hundreds of fat calories.
Add a low-fat blue cheese sauce and you will hardly tell the difference from the full fat version.
Grilling the wings instead of frying them also saves you calories. Set out freshly peeled and cut celery and carrots with the wings. Filling up on healthy vegetables will appeal to all.
The following recipes may be easily doubled or tripled, depending on your guest list … or just make them for an easy mid-week dinner or snack.
No matter when you eat these chicken wings and tenders, it will be a touchdown for great taste!
Menu (serves six)
Low Fat “Buffalo”
Chicken Tenders
Grilled Coconut Wings
Low-fat Blue Cheese Dip
Peanut Dipping Sauce
Carrots*
Celery*
*Recipe Not Given
Low Fat “Buffalo”
Chicken Tenders
Tenders:
1 (12-ounce) can light beer
3 tblsps. hot sauce
2 tsp. salt
1 tsp. freshly ground
black pepper
2 lbs. chicken tenderloins
Non-stick cooking spray
Basting Sauce:
3/4 cup plain non-fat yogurt
3 tbslp. hot sauce
1 tsp. olive oil
1 tsp. salt
1/2 tsp. dark brown sugar
1 tsp. cayenne
1. In a small mixing bowl, whisk the beer, hot sauce, salt, and pepper. Put the tenderloins in a large, heavy plastic bag, pour in the beer mixture, seal the bag and refrigerate at least 2 hours and up to 24 hours.
2. Make the basting sauce: Whisk all ingredients together except cayenne pepper in a small mixing bowl. Refrigerate until ready to use.
3. Place a silicone mat on a baking sheet. Remove the tenderloins from the marinade, pat dry and place on the baking sheet in a single layer. Brush the tenders with 3/4 cup of the basting sauce. Bake for 10 minutes.
4. Remove pan from the oven and use tongs to turn the tenderloins over. Brush with remaining sauce and sprinkle with cayenne pepper. Cook 7 more minutes or until done.
5. Serve hot with Blue Cheese Dip on the side.
Grilled Coconut Wings
Marinade:
2 cups coconut milk
1 medium onion,
coarsely chopped
2 tblsp. crushed garlic
2 tsp. ground turmeric
2 tsp. red pepper flakes
1 tsp. ground galangal (or
1/2 tsp. freshly grated ginger)
1 tblsp. kosher salt
20 chicken wings, cleaned
and separated at the joints
1. To make the marinade: Using a food processor, process all of the ingredients into a paste the consistency of thin yogurt. Reserve 1/4 for basting and transfer the remaining marinade to a large ziploc bag. Add wings. Close bag and and marinate in the refrigerator overnight.
2. To grill the wings, shake off the excess marinade and grill the wings over medium heat for approximately 5 minutes per side, or until crispy. (In the Winter I use my George Foreman Grill) Brush them frequently with the reserved marinade. The wings should have a crispy texture with a deep mahogany color when done.
Serve with peanut sauce on the side
Blue Cheese Dip
1/4 cup blue cheese,
crumbled
1/2 cup low-fat sour cream
1/2 cup fat-free cottage
cheese
1 tblsp white wine vinegar
1. Place all of the ingredients in a food processor. Process with on and off pulses until combined. Refrigerate until ready to use.
Peanut Sauce
3/4 cup creamy
peanut butter
1 tblsp peanut oil,
plus more to taste
2 fresh Thai chiles or
other small chiles
1/3 cup canned unsweetened
coconut milk
2 tsps. low-sodium soy sauce
4 tsps. fish sauce
1 tsp. superfine sugar
1 tblsp fresh lime juice
water
1. Place all of the ingredients in a food processor and pulse on and off until combined. If the sauce is too thick, add water until desired consistency is achieved.
Alexandra Troy is owner of Culinary Architect Catering, a 32 year-old Greenvale-based company, specializing in private, corporate and promotional parties. She lives in Manhasset with her husband and son.
