PLC Recipe: Baked Buffalo Wings With Blue Cheese-Yogurt Dip

Although these wings are “lightened-up” in this easy-to-prepare recipe, they still bring a robust flavor to the table!

Serves: 10                        Ready in about 1 hour


For the dip:

3/4 cup plain nonfat Greek yogurt

1/4 cup crumbled blue cheese

2 tablespoons mayonnaise

1 small clove garlic, chopped

1 tablespoon skim milk

Juice of 1/2 lemon

Salt & Pepper as desired

For the wings:

Cooking spray, for the baking sheet

3 pounds chicken wings, split at the joints, skin & tips removed

4 stalks celery, cut into thirds

4 carrots, cut in half

2 bay leaves

1 cup fat-free low-sodium chicken broth

1/2 cup hot sauce

2 tablespoons paprika

1 tablespoon unsalted butter

1 tablespoon honey


  1. Make the dip: Pulse the yogurt, blue cheese, mayonnaise, garlic, milk and lemon juice in a food processor until combined but still chunky. Season with salt and pepper. Cover and refrigerate until ready to serve.
  2. Make the wings: Preheat the oven to 425 degrees F. Coat a rimmed baking sheet with cooking spray.
  3. Put the chicken wings in a deep skillet; add 3 pieces of celery, 3 pieces of carrot, the bay leaves, chicken broth, hot sauce, paprika, butter, honey and 1/2 cup water and bring to a simmer over medium heat. Simmer until the chicken is almost cooked through, about 18 minutes. Transfer the wings to the prepared baking sheet and arrange in a single layer; reserve the sauce in the skillet.
  4. Bake the wings, turning once, until the skin is golden and crisp, 30 minutes. Meanwhile, simmer the reserved sauce over medium-low heat until slightly thickened, about 15 minutes.
  5. Discard the bay leaves.
  6. Reserve ¼ of the sauce for serving.
  7. Return the wings to the skillet and toss with the remaining sauce.
  8. Serve the wings with the blue cheese dip and reserved sauce; cut the remaining celery and carrot into sticks to serve on the side.

Nutrition Information (per serving; makes about 10 servings of 1/3 pound wings each + dip): 250 calories, 9g fat, 3g saturated fat, 6g carbohydrate, 1g fiber, 33g protein, 85mg cholesterol, 550mg sodium

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