Boneless Buffalo Wings With Blue Cheese Dip - cooking recipe

Ingredients

1 1/2 tablespoons fat-free buttermilk
1 1/2 tablespoons hot pepper sauce, like Frank's Red Hot, divided
1 1/2 tablespoons white vinegar, divided
1 lb chicken tenders
3 tablespoons whole wheat flour
3 tablespoons cornmeal
3 teaspoons canola oil, divided
Dip
1/3 cup nonfat sour cream
1/3 cup crumbled blue cheese
1 tablespoon white vinegar

Preparation

Whisk together: buttermilk, 1 T. hot pepper sauce, 1 T. vinegar. Add chicken; toss to coat. Marinate in fridge between 10 minutes to 24 hours, stirring occasionally. Do this in a nonreactive bowl (glass or ceramic, not metal).
Put flour and cornmeal in shallow dish or large, ziplock-type bag.
Whisk together last 1/2 T. hot sauce and 1/2 T. vinegar in small bowl. Set aside.
Remove chicken from marinade. Roll or toss in flour. Throw away any leftover marinade and/or flour mixture.
Heat 1.5 t. oil over med-hi heat. Add half the chicken. Cook until golden brown and cooked through, 3-4 minutes/side. Transfer to serving plate. Repeat with remaining oil and chicken, reducing heat if necessary. Before serving, drizzle chicken with the set-aside hot sauce mixture.
Dip: Whisk it together.