Brilliant Boneless Buffalo Bites Guest Chef Gina’s Healthy, Fabulous & Under 400– Gluten Free!


If I remember correctly, Buffaloes don’t have wings, right? However, what’s the scoop on these spicy, delectable bite’s origin? There is some dispute about who came up with the original hot wing appetizer, but most credit the Anchor Bar in where else but Buffalo, New York.

The historic creation date for Buffalo Wings was October 30, 1964, when owner Teressa Bellissimo was faced with feeding her son and his friends a late snack. Having an excess of chicken wings on hand, she fried up the wings, dipped them in a buttered spicy chile sauce, and served them with celery and blue cheese dressing as a dipping sauce to cut the heat. The wings were an instant hit.

The city of Buffalo has designated July 29 as “Chicken Wing Day,” and today, the Anchor Bar serves up more than 70 thousand pounds of chicken per month! The Anchor Bar original recipe for hot sauce is now sold commercially.

Enough history, fast foreword to today’s healthy minded diner who refuses to compromise flavor. These boneless Buffalo wings are made with healthy white-meat chicken, they’re usually deep-fried and drenched in hot sauce laced with butter. The solution: chicken tenders are dredged in seasoned gluten free flour and cornmeal, pan-fried in only a small amount of oil and then drizzled with a tangy hot pepper sauce. With a fraction of the fat, calories and sodium, these boneless wings are reason enough to throw a party. Perfect for the upcoming Super Bowl Festivities!

8 servings (2 “wings”, 1/2 cup vegetables & 2 tablespoons dip each) | Active Time: 30 minutes | Total Time: 40 minutes


Zesty 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

½ teaspoon fresh grated lemon peel

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 gluten free flour (see my recipe in the search or use your favorite store bought)

6 tablespoons cornmeal

1/2 teaspoon cayenne pepper

2 tablespoons canola oil, divided

2 cups carrot sticks

2 cups celery sticks


To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon vinegar, lemon peel and 1/4 teaspoon cayenne in a small bowl. Cover and refrigerate until ready to serve.

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.

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.

Remove 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.

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 Zesty 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

Chef’s Tips & Notes:

Make Ahead Tip: The chicken can marinate (Step 1) for up to 1 hour.

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion.


5 Comments Add yours

  1. Bill says:

    Love the name Bellissimo, but is it really 70,000 pounds of chicken wings a month?? Thats around 3 ounces per wing, so 6 into 1,120,000 ounces = 186,666 chickens a month, or 2 1/4 million birds a year, just in one shop!

    Liked by 1 person

    1. hahaha, Bill! We need to take this up with Mr. Wiki, the source of the of the 70,000. A year would be more likely 😉


      1. Bill says:

        Oh, no! I just checked the Anchor Bar where they were invented, and it is even bigger! They have sold 246,800,000 wings since 1935. That’s just over 3 million wings a year! I conceed defeat. (walks away, head down in shame)


  2. Ken says:

    In Asia they eat chicken feet, heavily spiced, as you can imagine. Personally, I can leave them.

    Liked by 1 person

    1. Waste not want not? Yeah, I think I’ll pass too 🙂


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s