Making Statements, Not Excuses

Makes 8 servings (2 “wings,” 1/2 cup vegetables & 2 tablespoons dip each)

ACTIVE TIME: 30 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

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

1. To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon vinegar and c1/4 teaspoon ayenne 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.

• 4 (8-ounce) red snapper fillets, about 1/2-inch thick
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1 cup chopped onions
• 1 green bell pepper, chopped
• 1/2 cup (1 stick) butter
• 1 tablespoon Worcestershire sauce
• 1 cup freshly grated Parmesan

Directions

Preheat oven to 350 degrees F.

Season the fish with the salt and pepper. Spread the onions and pepper in a 13 by 9-inch glass baking dish and place the fish on top. Dot the fish with butter. Sprinkle with a little Worcestershire sauce. Bake for 12 minutes, then baste fish with pan juices. Sprinkle the fish with Parmesan and then place under the broiler for about 2 minutes or until the cheese browns. To serve, spoon the vegetables over the fish.