Good for the Soul – Soulful Sunday – Chicken Wings

Hello Pretties,
Welcome to Good for the Soul – Soul-food Sunday, a kickoff to the celebration of National Wear Red Day on Friday, February 6th. 1 in 3 women die of heart related illnesses every year; such as heart disease and stroke. You can head off these deadly illnesses by eating a healthy diet. This week, fellow blogger Antionette @dedivahdeals and I have teamed up to bring awareness to heart disease and women beginning today with a heart healthy recipe. Yeah I know it’s Superbowl Sunday and there is nothing but high fat food on the menu. I’m here to help with this low fat recipe for Chicken Wings.

What You Will Need

Spicy Blue Cheese Dip
• 2/3 cup reduced-fat sour cream
• 2/3 cup crumbled blue cheese
• 1 tablespoon distilled white vinegar
• 1/4 teaspoon cayenne pepper

Wings & Vegetables
• 3 tablespoons nonfat buttermilk, (see Tip)
• 3 tablespoons hot sauce, such as Frank’s RedHot, divided
• 3 tablespoons distilled white vinegar, divided
• 2 pounds chicken tenders, (see Ingredient Note)
• 6 tablespoons whole-wheat flour
• 6 tablespoons cornmeal
• 1/2 teaspoon cayenne pepper
• 2 tablespoons canola oil, divided
• 2 cups carrot sticks
• 2 cups celery sticks

How To Prepare

1.To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon vinegar and 1/4 teaspoon cayenne in a small bowl. Cover and refrigerate until ready to serve.
2.To prepare wings: Whisk buttermilk, 2 tablespoons hot sauce and 2 tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.
3.Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.
4.Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with 1/2 teaspoon cayenne.
5.Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary to prevent burning. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.

Nutrition
Per serving : 256 Calories; 10 g Fat; 4 g Sat; 4 g Mono; 83 mg Cholesterol; 12 g Carbohydrates; 31 g Protein; 2 g Fiber; 353 mg Sodium; 248 mg Potassium

Chicken Wings with all the flavor and a lot less fat. To improve your heart health, cut back on foods containing partially hydrogenated vegetable oils to reduce trans fats in your diet. Aim to reduce saturated fat to no more than five-to-six percent of total calories. Choose lean meats and
poultry without skin and prepare them without added saturated and trans fat.

Will you commit to eating healthier for a healthier heart?
On Friday, Antionette and I are hosting a link party and hope that you’ll come back and link up your “Wear Red for Women” OOTD.

Recipe and Image via