Tangy Buffalo chicken wings with blue cheese dip

Buffalo wings are popular in bars and restaurants, but they can be incredibly unhealthy. To cut calories and fat (but not taste) we use skinless chicken drummettes, a smidgen of butter in the wing sauce, and reduced-fat sour cream in the blue cheese dip. [Image credit: iStock.com/bhofack2]

Preparation time: 15 minutes plus 1 hour marinating, 15 minutes standing
Cooking time: 12 to 15 minutes
Makes: 24 chicken pieces and 175 g (3/4 cup) dip

• 90 ml (6 tbsp.) mild hot pepper sauce, divided
• 7 ml (1 1/2 tsp.) lemon juice
• 1 ml (1/4 tsp.) garlic powder
• 24 chicken drummettes, skin removed
• 50 ml (1/4 c.) reduced-fat sour cream
• 50 ml (1/4 c.) reduced-fat yogurt
• 50 g (1/4 c.) finely crumbled blue cheese
• 15 ml (1 tbsp.) fresh, minced scallion
• 5 ml (1 tsp.) white-wine vinegar
• 5 ml (1/4 tsp.) sugar
• 0.5 g (1/8 tsp.) salt
• 0.5 g (1/8 tsp.) ground black pepper
• 15 ml (1 tbsp.) melted butter
• 3 large celery ribs, cut crosswise into 5-cm long (2-in.) sticks

1. In a large ziplock bag, combine 60 millilitres (four tablespoons) of the hot pepper sauce, lemon juice and garlic powder. Drop in the chicken, press out the air, seal and refrigerate for at least one hour or up to three hours.
2. Meanwhile, in a small bowl combine the sour cream, yogurt, blue cheese, scallion, vinegar, sugar, salt and black pepper. Refrigerate for up to two days.
3. Preheat the oven to 200°C (400°F). Line a baking sheet with foil and coat with cooking spray.
4. Arrange the chicken on the baking sheet and let stand for 15 minutes. Lightly drizzle the chicken with the marinade from the bag and discard any that remains. Bake until the chicken is no longer pink and the juices run clear, 12 to 15 minutes.
5. Combine the melted butter and remaining 30 millilitres (two tablespoons) of hot sauce.
6. Remove the chicken from the oven and immediately drizzle with the hot sauce mixture, tossing to mix.
7. Arrange the chicken on a serving platter and drizzle with any sauce left in the pan. Serve with the blue cheese dip and celery sticks.

A serving is considered one piece of chicken with 1 stick of celery and 7 ml (1 1/2 tsp.) of dip.

Each serving contains: 53 calories; 2 g fat (1 g saturated fat); 1 g carbohydrates; 7 g protein; 1 g fibre; 20 mg cholesterol; 160 mg sodium; 22 mg calcium

Whether you're cooking for a large crowd or an intimate group, this flavourful dish is sure to impress. Try it as a delicious snack or light meal today.