You guys – you have to make these! Seriously, one of my most favorite things I’ve ever made!
I am a HUGE wing lover – those saucy, buffalo wings where you can smell the vinegar. The ones that have a little kick and come with blue cheese and celery. I love getting a big order of these at a questionable dive bar with a nice cold beer.
While that’s a delicious decision, it’s not always the healthiest one and making wings at home can be a little tedious. Enter these quinoa crusted buffalo strips. The same buffalo flavor, the same crispy exterior but baked, not fried. And instead of doing a traditional wing, I went with an all white meat strip. No flour breading here, just quinoa (and a little panko bread crumb).
To give these wings the delicious buffalo flavor, I subbed out some of the water when I cooked the quinoa with buffalo wing sauce. Best decision ever! Then I dipped the strips in a buffalo-buttermilk mixture before I coated the chicken with the quinoa mixture.
These quinoa crusted buffalo strips cooked up pretty quickly in the oven, about 10 minutes each side. You’ll know when they are done because the quinoa starts to turn a golden brown.
While these are cooking, simply mix together your greek yogurt blue cheese. Instead of using buttermilk, mayonnaise, or sour cream I used 0% fat greek yogurt. Added some blue cheese, lemon juice, vinegar and a little fresh garlic. That’s it – and I felt a little better dipping my strips in this than the traditional mayonnaise version.
The perfect snack for football games – or just because you are a wing love like me!
- 1 cup quinoa
- 1 cup buffalo wing sauce (I used Frank's), divided
- 1½ lb boneless, skinless chicken tenders, cut into strips
- ½ cup low-fat buttermilk
- ½ cup Panko bread crumbs
- 1 teaspoon fresh ground black pepper
- 1 teaspoon kosher salt
- celery sticks, optional
- 6 oz 0% fat greek yogurt
- ½ cup blue cheese crumbles
- 1 tablespoon lemon juice
- 1 teaspoon white vinegar
- 1 clove garlic, finely minced
- salt and pepper to taste
- In a medium bowl, combine blue cheese, yogurt, lemon juice, vinegar and garlic. Mix well and season with salt and pepper. Refrigerate until ready to use.
- Preheat oven to 350 degrees F. Line a baking sheet with parchment and set aside.
- In a medium sauce pan, combined quinoa with 1½ cups water and ½ cup buffalo sauce. Bring to a boil and reduce heat to a simmer until the quinoa is cooked and no liquid is left.
- Spread the quinoa on the prepared baking sheet and bake until toasted, golden brown and crispy. About 25 to 30 minutes, stirring the quinoa a few times in between.
- Remove the quinoa from the oven and let cool. Transfer all but ½ cup to a food processor and process until some of the quinoa breaks down to a powder, small crumbs are still left (about 2 minutes).
- Increase the oven temperature to 475 degrees F. Line baking sheet with aluminum foil (2 baking sheets if necessary) and spray with a non-stick cooking spray.
- Add the quinoa crumbs, reserved ½ cup quinoa and panko bread crumbs to a large plate. Season with salt and pepper and stir to combine.
- In a large bowl, combine buttermilk and ½ cup wing sauce.
- To assemble the wings, dip the chicken in the wing-buttermilk mixture, then dredge through the crumbs. Press gently to adhere the quinoa buffalo crumbs and place on the prepared baking sheet.
- Repeat until all chicken is coated.
- Bake for 10-12 minutes, then flip.
- Before flipping, spray the tops of the chicken strips with your non-cook spray. This will keep the quinoa from sticking to your pan instead of your chicken. I found it easiest to flip using a metal spatula.
- Bake another 10-12 minutes and removed from oven. Allow to cool for a few minutes (they will be super hot).
- Serve with greek yogurt blue cheese and celery sticks.
***Inspired by Half Baked Harvest