Dish Do-Over: Buffalo Wings with Blue Cheese Dip

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We all love a good Buffalo-style chicken wing, but they can be a calorie bomb. The skin-to-meat ratio of a chicken wing makes it fatty enough on its own, but then we deep-fry them, toss them in hot sauce loaded with butter and dunk them in a blue cheese sauce that has as its base mayo and sour cream. For this do-over, Chef Jo Lusted uses skinless drumettes (the meaty upper part of a chicken wing) instead of full chicken wings. She then marinates them in a brine for extra juiciness and flavour, and lightens up both sauces. Even die-hard Buffalo wing purists would approve of these changes!

Dish Do-Over Buffalo Wings and Blue Cheese Dip

Ingredients

5 lbs skinless chicken drumettes

Brine
1/3 cup kosher or sea salt
1/4 cup honey
1/4 cup apple cider vinegar
8 cups water
Blue Cheese Dip
1 cup non-fat plain Greek yogurt
1/2 cup crumbled blue cheese
1/4 cup thinly sliced green onions
2 tbsp skim milk , or 1% buttermilk
1 small garlic clove, minced
as needed sea salt and freshly ground black pepper
Buffalo Wing Sauce
1 cup vinegar based hot sauce
2 tbsp unsalted butter, softened
1 tbsp honey
1 tbsp apple cider vinegar
1/2 tsp cayenne pepper
1/4 tsp garlic powder
1/4 tsp each sea salt and freshly ground black pepper

Preparation

  1. Prepare brine: In a large resealable container, whisk salt, honey, vinegar and cayenne into water until dissolved. Add  chicken, cover and refrigerate for at least 4 hours and up to 12 hours.
  2. Meanwhile, prepare blue cheese dip: In a small bowl, combine yogurt, cheese, green onions, milk and garlic. Season with salt and pepper, cover and refrigerate.
  3. Preheat oven to 425°F. Line a large baking sheet with parchment paper or foil and place a baking rack on top.
  4. Drain wings, discarding brine. Arrange in a single layer on prepared baking sheet. Bake for 30 minutes. Remove from oven, turn wings over and continue to bake for another 20 minutes, until golden and crispy.
  5. While wings are baking, prepare sauce: In a medium saucepan, whisk together hot sauce, butter, honey, vinegar, cayenne, garlic powder, salt and pepper. Warm over medium heat until barely simmering. Cover and set aside.
  6. In a large bowl, toss chicken with sauce to coat. Serve with blue cheese dip and carrot and celery sticks.
Per Serving

Before: 411 calories, 36 g total fat
Dish Do-Over: 256 calories, 11.5 g total fat

From: Dish Do-Over by Jo Lusted

Serving Size: Serves 10 (about 6 pieces per serving)

 

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