Crowd-pleasing buffalo wings are a hit at parties, and you can enjoy them with less calories and fat. Baking allows the chicken wings to crisp up in their own fat–no vat of hot oil necessary! Our version of wings also comes with a side of lightened blue cheese dip made from Greek yogurt.
Baked Buffalo Wings with Blue Cheese Dip
Ingredients
For the Buffalo Wings:
- 1/2 cup (115 grams) low-sodium hot sauce
- 1 tablespoon white wine vinegar
- 1/2 teaspoon garlic powder
- 2 pounds (1930 grams) chicken wings (9 wingette and 9 drumettes)
- 1 tablespoon orange marmalade
- 3 (6-inch) stalks celery, halved lengthwise and cut into 3-inch pieces
- 3 (6-inch) carrots, quartered and cut into 3-inch pieces
For the Blue Cheese Dip:
- 3 tablespoons nonfat Greek yogurt (certified gluten-free if necessary)
- 3 tablespoons blue cheese crumbles
- 1 tablespoon fat-free milk
- 1/4 teaspoon dried dill
Directions
PREP NOTE: Allow the chicken wings to marinate for at least 1 hour and up to 8 hours before baking.
Combine hot sauce, vinegar and garlic powder in a small bowl; set aside 1/3 cup. Combine chicken wings and remaining sauce in a plastic zip-top bag. Seal and refrigerate at least 1 hour and up to 8 hours.
While chicken wings are marinating, make the blue cheese dip by combining Greek yogurt, blue cheese crumbles, fat-free milk and dill in a bowl. Cover and chill in the fridge until ready to serve.
When chicken wings are ready to bake, preheat the oven to 400°F. Line a baking sheet with foil, and set aside.
Drain marinade from chicken, and discard liquid. Place wings in a single layer on baking sheet. Bake for 40 minutes, turning once. Turn oven temperature to broil; broil wings for 3 to 5 minutes until crispy and golden brown. Drain on paper towels.
Stir marmalade into reserved hot sauce mixture; toss cooked wings in sauce. Serve wings with celery and carrot sticks, and blue cheese dipping sauce.
Nutrition Information
Serves: 6 | Serving Size: 3 chicken wings + 1 tablespoon dipping sauce + 2 celery sticks + 3 carrot sticks
Per serving: Calories: 278; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 116mg; Sodium: 296mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 5g; Protein: 32g
Nutrition Bonus: Potassium: 271mg; Iron: 8%; Vitamin A: 113%; Vitamin C: 13%; Calcium: 9%
