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Friday January 30th
(This week's recipes are usually uploaded by Friday each week.  
If they have not yet been updated, please check back later. Thanks).
Reduce High Blood
Pressure
 - DASH - diet click here
Green Leaf Lettuce
Avocados
Red Potatoes
Broccoli Crowns
Roma Tomatoes Lge, LG & Jumbo bags
Kiwi  Jumbo bags
Limes
Bananas
Cilantro
                                                     Recipes
                        See Healthy Superbowl Recipes below this week's recipes section..

Lettuce Avocado Salad and Lime Dressing
Ingredients
For the salad:
2 small to medium heads of lettuce, discard any wilted leaves
1 Hass avocado, pitted
1 large bunch scallions, thinly sliced
Leaves from 1 bunch cilantro, finely chopped

For the dressing:
2 limes, juiced
1/3 cup extra-virgin olive oil
1/2 teaspoon salt
1 teaspoon sugar
About 20 grinds fresh black pepper
1 tablespoon whole-grain mustard
Directions
Pull the lettuce leaves from the head, rinse gently under cold water, and lay out on clean towels to dry. Use a spoon to
remove the flesh in 1 piece from each half of the avocado. Thinly slice the avocado flesh into thin wedges.

Whisk together all the dressing ingredients.

Arrange the lettuce leaves on a plate and top with the avocado wedges, scallion, and cilantro. Finish with a healthy drizzling
of the dressing.


KIWI SALAD WITH RASPBERRY DRESSING         
Ingredients
Lettuce
Kiwi
1/3 c. raspberry wine vinegar
1/2 c. sugar
1 tsp. dry mustard
1 1/2 tbsp. minced onion
1 c. oil
1 tbsp. poppy seed or pecans
Butter
Directions
Brown pecans in butter and set aside.
Mix dressing ingredients: Vinegar, sugar, dry mustard, onion, oil, plus poppy seeds (if used).
Refrigerate for several hours for best flavor. Tear salad greens and toss with sliced kiwi.
Top with toasted pecans and dressing.


Fresh Chicken Taco Salad
Ingredients
For Dressing:
¾ cups Ranch Dressing
¼ cup Salsa
3 Tablespoons Cilantro, finely minced
For Salad:
2 Boneless Skinless Chicken Breasts
2 Tablespoons taco seasoning
2 Tablespoons vegetable oil
1 head Green Leaf Lettuce of lettuce of choice, shredded
3 Roma Tomatoes, Diced
½ cup Grated Pepper Jack Cheese (or cheese of choice)
½ cup whole kernel corn
2 avocados, Diced
3 green onions, Sliced
½ cup Cilantro Leaves
Tortilla Chips, crushed
Directions
Prepare the dressing by whisking together the ranch, salsa and cilantro. Set aside.
To prepare the chicken, heat the oil on medium high heat. Season each side of the chicken breasts generously with the taco
seasoning. Cook the chicken breasts on each side about 4 minutes or until no longer pink. Remove and set aside and cut
into cubes.
Place the corn into the skillet and cook for a few minutes and remove from heat and set aside.
To assemble the salad pile the green leaf lettuce on the bottom. Then pile the chicken, tomatoes, avocado, cheese, green
onions, corn, green onions, cilantro leaves and crushed tortillas on top. Drizzle the dressing on the top and serve.


Creamy Cilantro-Avocado Dressing
Ingredients
1/2 ripe avocado
3/4 cup packed fresh cilantro
1/2 cup nonfat plain yogurt
2 scallions, chopped
1 clove garlic, quartered
1 tablespoon lime juice
1/2 teaspoon sugar
1/2 teaspoon salt
Directions
Put all ingredients in blender and blend until smooth


Roasted Red Potatoes with Rosemary
Ingredients
6 to 8 small red potatoes, quartered into 1/2-inch pieces
1 tablespoon olive oil or garlic-flavored olive oil
1 tablespoon minced fresh rosemary leaves
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Directions
Preheat oven to 400 degrees F.

Combine all ingredients in a large bowl and toss to coat potatoes. Transfer potatoes to a large baking sheet or shallow
roasting pan. Roast 25 to 30 minutes, until tender and golden.

Broccoli Scalloped Potatoes Recipe
Ingredients
1/4 cup butter, cubed
2 tablespoons chopped onion
4 garlic cloves, minced
5 tablespoons all-purpose flour
1/4 teaspoon white pepper
1/8 teaspoon salt
2-1/2 cups whole milk
2 cups (8 ounces) shredded Swiss cheese, divided
2 pounds potatoes, peeled and thinly sliced (about 4 cups)
2 cups julienned fully cooked ham (if you desire to use it)
2 cups broccoli florets
Directions
Preheat oven to 350°. In a Dutch oven, heat butter over medium-high heat. Add onion and garlic; cook and stir 2-3 minutes
or until tender. Stir in flour, white pepper and salt until blended; gradually whisk in milk. Bring to a boil, stirring constantly;
cook and stir 2 minutes or until thickened.
Stir in 1 cup cheese. Reduce heat; cook 1-2 minutes or until cheese is melted (sauce will be thick). Remove from heat.
Add potatoes, ham and broccoli to sauce; stir gently to coat. Transfer to eight greased 8-oz. ramekins.
Bake, covered, 40 minutes. Sprinkle with remaining cheese. Bake, uncovered, 20-25 minutes longer or until potatoes are
tender and cheese is melted. Yield: 8 servings.


Smashed Red Potatoes with Broccoli and Cheddar
Ingredients
4pounds red potatoes, unpeeled and halved
Salt, to taste
Water
1head broccoli, stems removed and head chopped into small florets
4tablespoons butter or butter substitute
½ cup 2 percent milk
1 cup shredded low-fat cheddar and jack cheese mixture
Freshly ground black pepper, to taste
Directions
Cook potatoes in large pot of boiling salted water about 10 minutes until tender.
Add broccoli florets to pan and continue to cook 10 minutes.
Drain potatoes and broccoli and return to pot. Stir over medium heat 1 minute until excess moisture evaporates; remove from
heat.
Add 4 tablespoons butter to potatoes and mash well.
Add half of the milk and mix, adding more milk gradually to reach desired consistency.
Add cheese. Season with salt and pepper.


Spicy Roasted Broccoli Salad
Ingredients:
4 cups broccoli crowns and stems
Cooking Spray
1/4t salt
1/4t pepper
2 cups basil leaves
1 whole lemon, juice and zest
3T extra virgin olive oil
2T sunflower seeds
2 serrano peppers, quartered (if you don't want it as spicy, remove the seeds)
2 roma tomatoes, roughly chopped
1 medium avocado, cubed
1 bunch green onions, thinly sliced
Directions
Preheat oven to 350F.
Chop crowns into bite-sized pieces, and put on a baking pan coated with cooking spray. Cover with more cooking spray.
Bake for 40 minutes, turning broccoli halfway through. Remove from oven; sprinkle with salt and pepper.
While broccoli is baking, combine basil through peppers in a food processor until well-minced and pesto-like in consistency.
Set aside.
In a large bowl, combine broccoli, tomatoes, avocado, and green onions. Toss with basil mixture to coat. Serve hot or cold.


Pico de Gallo
Ingredients
6 roma (plum) tomatoes, diced
1/2 red onion, minced
3 tablespoons chopped fresh cilantro
1/2 jalapeno pepper, seeded and minced
1/2 lime, juiced
1 clove garlic, minced
1 pinch garlic powder
1 pinch ground cumin
salt and ground black pepper to taste

Directions
Stir the tomatoes, onion, cilantro, jalapeno pepper, lime juice, garlic, garlic powder, cumin, salt, and pepper together in a
bowl. Refrigerate at least 3 hours before serving.

Banana Boat Recipe
Ingredients
2 bananas
1/4 cup semisweet chocolate chips
1/4 cup miniature marshmallows
Directions
Slit each banana lengthwise through the peel, making sure not to cut all the way through to the other side. Stuff the bananas
with marshmallows and chocolate chips.
Wrap each banana in aluminum foil and cook over a fire, on the barbecue, or in a 300 degree oven for 5 minutes, or until
chocolate is melted. Eat with a spoon.


Kiwifruit and Banana Muffins
Ingredients
2 cups of coconut flour
1 cup almond flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
50 grams butter
3 eggs
1 tablespoon honey
4 ripe kiwifruit
2 ripe bananas
1 cup coconut milk
Directions
Heat oven to 180 degrees celsius and grease muffin tins.
Combine all the dry ingredients.
Melt butter and honey together and add into dry ingredients with the eggs, mix until combined
Chop kiwifruit and banana and add to mixture.
Add coconut milk in as required, the riper the fruit the less you will need. I used 1 cup, but could get away with less if I had
more fruit or the fruit was riper. Combine until it looks like a normal muffin mix.
Place in oven and cook for 15-20 mins or until a skewer comes out clean.


Banana Kiwi Shake
Ingredients:
1 1/2 cups ice
1 -2 kiwi (or more if you love kiwi)
1 tablespoon sugar
1 -2 banana (used for taste and thickening)
Directions:
Throw this all in a blender and pulse and/or just puree the heck out of it until you have the consistency you like.

Lime Bars Recipe
Ingredients
Bottom Layer:
1 cup all-purpose flour
1/4 cup powdered sugar
1/2 cup butter or margarine

Top Layer:
2 eggs
2 tablespoons fresh lime juice (approximately 1 large lime)
1/2 teaspoon grated lime zest
1 cup granulated sugar
2 tablespoons all-purpose flour
4-5 drops green food coloring (optional)
Instructions
For the Bottom:
Mix together flour and powdered sugar. Cut in the butter or margarine until crumbly and the mixture clings together. Spread
the dough in and 8x8-inch pan. Bake at 325 degrees for 20-25 minutes or until lightly browned. While the crust is baking
prepare the topping layer.
For the Topping:
In a mixing bowl, slightly beat the eggs. Add the lime juice, zest, sugar, flour and food coloring. Mix well and pour the mixture
over the hot baked crust. Bake for 20-25 minutes at 325 degrees. Remove from the oven and sprinkle with powdered sugar.
Cool and cut into small squares.
Yield: 8 to 12 servings
Note: Recipe can be doubled and made in a 9 x 13-inch baking dish.

Cookie Dough Dip
by Mama Pea  (Cookie Dough Dip is absolutely the purple furry boots of recipes. A little frivolous but absolute necessary)
Ingredients (Serves 1 mommy and 1 toddler)
•        1 c. raw cashews
•        2 T. almond butter
•        2 T. maple syrup or agave
•        2 T. nutritional yeast
•        1/2 t. sea salt
•        1/2 t. vanilla extract
•        2 T. non-dairy milk
•        1/4 c. dark chocolate chips
Instructions
•        Combine cashews, almond butter, maple syrup, nutritional yeast, salt and vanilla in a blender or food processor.
•        Let me give you the low down on nutritional yeast, in case you are new to the “nooch” game.
•        Nutritional yeast is a nutritional supplement/condiment made from a deactivated yeast. “Nooch” has a nutty, salty,
cheesy flavor. It is high in vitamin B12 and protein, and is most definitely an acquired taste. We put it on salads, in soups, in
dressings, and the girls especially love it on popcorn.  
•        You can find it in the spice section of your natural foods store, or buy it for less and in a smaller quantities in the bulk
section.
•        Grind/blend ingredients on high, streaming in non-dairy milk until mixture reaches a “dippable” consistency.
•        Transfer dip to a bowl, and add chocolate chips.
•        Serve with apple slices, graham crackers, pretzels and/or a spoon.



                             Healthier Superbowl 2015 Recipes

Veggie Pizza with Herbed Tomato Crust
I love this recipe because the crust is so flavorful—tomato juice replaces most of the oil,” says Karen Shipp of San Antonio,
Texas. “It’s one of my kids’ favorite meals!”
6 ServingsPrep: 30 min. + rising Bake: 25 min.
Ingredients
•        1/2 cup whole wheat flour
•        1-1/2 teaspoons minced fresh parsley or 1/2 teaspoon dried parsley flakes
•        1-1/2 teaspoons minced fresh rosemary or 1/2 teaspoon dried rosemary, crushed
•        1 teaspoon active dry yeast
•        1/2 teaspoon sugar
•        1/4 teaspoon salt
•        1/4 teaspoon pepper
•        1/2 cup water
•        1/2 cup tomato juice
•        1 teaspoon olive oil
•        1-1/2 to 1-3/4 cups all-purpose flour
•        
TOPPINGS:
•        1 can (8 ounces) pizza sauce
•        1 medium green pepper, chopped
•        1 cup sliced fresh mushrooms
•        1 small red onion, chopped
•        1 medium tomato, chopped
•        1 cup (4 ounces) shredded part-skim mozzarella cheese
© Taste of Home 2010  

Directions
•        In a large bowl, combine the first seven ingredients. In a small
•        saucepan, heat the water, tomato juice and oil to 120°-130°.
•        Add to dry ingredients; beat until smooth. Stir in enough
•        all-purpose flour to form a soft dough.
•        
•        Turn onto a lightly floured surface; knead until smooth and elastic,
•        about 5 minutes. Place in a bowl coated with cooking spray, turning
•        once to coat top. Cover and let rise until doubled, about 45
•        minutes.
•        
•        Punch dough down; roll into a 12-in. circle. Transfer to a 14-in.
•        pizza pan coated with cooking spray; build up edges slightly.
•        
•        Spread with pizza sauce. Top with green pepper, mushrooms, onion,
•        tomato and cheese. Bake at 400° for 25-30 minutes or until
•        cheese is melted and edges are lightly browned. Yield: 6 slices

Freezer Veggie Burgers
Make these at your convenience, then cook frozen, for a fast bite when needed!
6 ServingsPrep: 25 min. + freezing Bake: 30 min.
Ingredients
•        1 can (16 ounces) kidney beans, rinsed and drained
•        1/2 cup old-fashioned oats
•        2 tablespoons ketchup
•        1/2 cup finely chopped fresh mushrooms
•        1 medium onion, finely chopped
•        1 medium carrot, shredded
•        1 small sweet red pepper, finely chopped
•        2 garlic cloves, minced
•        1/2 teaspoon salt
•        1/8 teaspoon white pepper
•        6 hamburger buns, split
•        6 lettuce leaves
•        6 slices tomato
Directions
•        Place the beans, oats and ketchup in a food processor; cover and
•        pulse until blended. Transfer to a small bowl; stir in the
•        vegetables, garlic and seasonings. Shape into six 3-in. patties;
•        wrap each in plastic wrap and freeze.
•        
•        When ready to use, unwrap burgers and place on a baking sheet coated
•        with cooking spray. Bake at 350° for 30 minutes or until heated
•        through, turning once. Serve on buns with lettuce and tomato. Yield:
•        6 servings.

Garden Fresh Subs

“This wonderful summer recipe came from a friend,” writes Mary Ann Dell of Phoenixville, Pennsylvania. “With a variety of
fresh garden veggies, it makes a nice meal in a hurry.” These piled-high sandwiches are gonna be a hit!
2 ServingsPrep/Total Time: 15 min.
Ingredients
•        3 tablespoons sour cream
•        1/2 teaspoon Italian seasoning
•        Dash garlic salt
•        2 French rolls, split
•        2 lettuce leaves
•        4 thin slices hard salami (1/4 ounce each)
•        2 slices process American cheese (3/4 ounce each)
•        1 slice Swiss cheese (3/4 ounce), halved
•        4 slices tomato
•        8 thin cucumber slices
•        4 green pepper rings
•        2 tablespoons sliced ripe olives
•        2 tablespoons thinly sliced green onions
Directions
•        In a small bowl, combine the sour cream, Italian seasoning and garlic
•        salt. Spread over rolls. Layer the remaining ingredients on roll
•        bottoms. Replace tops. Yield: 2 servings.

Vegetarian  Potato Skins
Ingredients
1.        8 small potatoes ( or 4-6 large potatoes)
2.        1 cup broccoli florets, finely chopped 1 cup cheddar cheese, shredded
3.        1 cup monterey jack cheese, shredded
4.        salt and pepper, to taste
Directions
1.        Bake the potatoes at 375 for about 1 hour-90 minutes. Lower the oven temp to 350 when they're done.
2.        Let them cool for about 10-15 minutes, until they are cool enough to handle.
3.        Slice each potato in half lengthwise. Using a spoon, scoop out the flesh, leaving about 1/4 inch intact, reserve the
flesh for another use for mash, soups, or another potato dish you'd like to make.
4.        Fill the hollowed potato halves with broccoli and cheeses.
5.        Put the filled potatoes back in the oven, preferably on some foil or a foiled baking sheet in case there's cheese run-off.
6.        Bake for 15-20 minutes or until the cheese is browned. Salt and pepper to taste, and if you like, serve with some sour
cream.


Onion Veggie Dip
With just four ingredients and only 10 minutes of prep, this creamy dip is perfect with veggies or crackers.
8 ServingsPrep: 10 min. + chilling
Ingredients
•        2 cups (16 ounces) sour cream
•        3 tablespoons dried minced onion
•        3 tablespoons dried parsley flakes
•        1 teaspoon seasoned salt
•        Assorted fresh vegetables or crackers
Directions
•        In a small bowl, combine the first four ingredients. Cover and chill
•        for at least 1 hour. Serve with vegetables or crackers. Yield: 2
•        cups.

Spicy Black Bean Dip
by Mama Pea
Prep Time: 2 min.
The lime juice in this is a lot more subtle than the vinegar of the original version. In other words, it goes down real easy.
Ingredients (1 1/2 c.)
•        One 14 oz. can of black beans, drained and rinsed
•        1/2 c. fire roasted tomatoes (i.e. Muir Glen Organic), drained
•        2 T. chopped onion
•        1-2 cloves of garlic, minced
•        2 T. fresh lime juice (about 1/2 of a large lime)
•        2 T. chopped cilantro
•        1/2 t. cumin
•        1/2 t. chili powder
•        1/2 t. oregano
•        1/2 t. salt
•        1 t. agave syrup or honey
•        1 jalapeno pepper, seeded and minced (optional)
Instructions
•        Drain and rinse beans and let beans sit for a few minutes to drain off any excess moisture.
•        In a blender or food processor, combine beans, tomatoes, onion, garlic, lime juice, cilantro, cumin, chili powder, salt,
agave or honey and jalapeno, if using.
•        You can adjust the heat of the dip by using more or less jalapeno. You could even just add hot sauce or a pinch of
cayenne for an easy substitute.
•        Blend or process until almost completely smooth.
•        Refrigerate until serving. Dip will thicken slightly upon chilling.


Fiesta Cream Cheese Spread
Salsa and apricot preserves come together as a strange combination, yet create a very tasty appetizer! Give this one from
Sharyl Wolter of Rosenberg, Texas a try at your Super Bowl party this year!
8 ServingsPrep/Total Time: 15 min.
Ingredients
•        1 package (8 ounces) cream cheese, softened
•        1/4 cup chunky salsa
•        1/4 cup apricot preserves or orange marmalade
•        2 tablespoons chopped avocado
•        1 tablespoon chopped ripe olives
•        1 tablespoon minced fresh cilantro
•        Assorted crackers
Directions
•        Place cream cheese on a serving plate. In a small bowl, combine salsa
•        and preserves; spread over cream cheese. Sprinkle with avocado,
•        olives and cilantro. Serve with crackers. Yield: 8 servings.

Ultimate Beef Chili
Offer garnishes, such as reduced-fat sour cream and grated Cheddar cheese (about 1 tablespoon each per person),
chopped scallions and chopped fresh tomatoes. Serve with warmed corn tortillas and a green salad topped with orange
slices.
Makes 12 servings, 1 cup each
ACTIVE TIME: 1 hour    TOTAL TIME: 3 1/4 hours
EASE OF PREPARATION: Moderate
1 pound beef round, trimmed and cut into 1/2-inch chunks
Salt & freshly ground pepper to taste
1 1/2 tablespoons canola oil, divided
3 onions, chopped
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
6 cloves garlic, minced
2 jalapeno peppers, seeded and finely chopped
2 tablespoons ground cumin
2 tablespoons chili powder
1 tablespoon paprika
2 teaspoons dried oregano
12 ounces dark or light beer
1 28-ounce can diced tomatoes
8 sun-dried tomatoes (not packed in oil), snipped into small pieces
2 bay leaves
3 19-ounce cans dark kidney beans, rinsed
1/4 cup chopped fresh cilantro
2 tablespoons lime juice
1.        Season beef with salt and pepper. Heat 1 1/2 teaspoons oil in a Dutch oven over medium-high heat. Add half the beef
and cook, stirring occasionally, until browned on all sides, 2 to 5 minutes. Transfer to a plate lined with paper towels. Repeat
with another 1 1/2 teaspoons oil and remaining beef.
2. Reduce heat to medium and add remaining 1 1/2 teaspoons oil to the pot. Add onions and bell peppers; cook, stirring
frequently, until onions are golden brown, 10 to 20 minutes. Add garlic, jalapenos, cumin, chili powder, paprika and oregano.
Stir until aromatic, about 2 minutes.
3. Add beer and simmer, scraping up any browned bits, for about 3 minutes. Add diced tomatoes, sun-dried tomatoes, bay
leaves and reserved beef. Cover and simmer, stirring occasionally, until beef is very tender, 1 1/2 to 2 hours.
4. Add beans; cook, covered, stirring occasionally, until chili has thickened, 30 to 45 minutes. Remove bay leaves. Stir in
cilantro and lime juice. Adjust seasoning with salt and pepper

Multi Bean Chili
Even confirmed carnivores will love this meatless chili because it's rib-sticking thick. If you like, add a dollop of low-fat sour
cream or nonfat plain yogurt to each serving. Or try it with minced scallions and a little shredded Cheddar. In any case, have
bottled hot red pepper sauce on hand to pass alongside.
Makes 6 servings, scant 2 cups each
ACTIVE TIME: 20 minutes  TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
1 tablespoon canola oil
1 large onion, diced
4 cloves garlic, minced
3 tablespoons chili powder
1 tablespoon ground cumin
1/4-1/2 teaspoon ground chipotle chile or cayenne pepper, or to taste
1 28-ounce can crushed tomatoes
3 medium tomatoes, chopped
1 15-ounce can dark red kidney beans, rinsed
1 15-ounce can small white beans, such as navy beans, rinsed
1 15-ounce can black beans, rinsed
3 cups water
1/2 teaspoon freshly ground pepper
Heat oil in a Dutch oven over medium heat. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes. Reduce
heat to medium-low and cook, stirring often, until very soft and just beginning to brown, 3 to 4 minutes. Add garlic, chili
powder, cumin and chipotle (or cayenne) to taste and cook, stirring constantly, until fragrant, 30 seconds to 1 minute. Stir in
canned and fresh tomatoes, kidney, white and black beans, water and pepper. Increase heat to high and bring to a boil,
stirring often. Reduce heat to a simmer and cook, stirring occasionally, until the chili has reduced slightly, 10 to 15 minutes.


Chili con Queso
Our healthier version of chile con queso will have ooey-gooey-cheese lovers celebrating. Now you can enjoy this Tex-Mex
dip without all the fat and calories. We replaced some of the cheese with a low-fat white sauce and used sharp Cheddar plus
a splash of beer to boost the flavor. Our version cuts the calories in half and reduces total fat and saturated fat by nearly 60
percent.
Makes 4 cups
TIME: 20 minutes  EASE OF PREPARATION: Easy
2 teaspoons extra-virgin olive oil
1 medium onion, chopped
2 cloves garlic, minced
1/2 cup pale ale or other light-colored beer
1 1/2 cups low-fat milk, divided
3 tablespoons cornstarch
1 3/4 cups shredded sharp Cheddar, preferably orange
1 10-ounce can diced tomatoes with green chiles (see Note), drained, or 1 1/4 cups drained petite-diced tomatoes
2 tablespoons lime juice
1 teaspoon salt
1 teaspoon chili powder
Cayenne pepper to taste (optional)
1/4 cup sliced scallions
2 tablespoons chopped fresh cilantro
1. Heat oil in a large saucepan over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown,
4 to 5 minutes. Add beer and cook until reduced slightly, about 1 minute. Add 1 cup milk and bring to a simmer.
2. Meanwhile, whisk the remaining 1/2 cup milk and cornstarch in a small bowl. Add to the pan and cook, stirring vigorously,
until bubbling and thickened, 1 to 2 minutes. Reduce heat to low, add cheese and cook, stirring, until melted. Stir in drained
tomatoes, lime juice, salt, chili powder and cayenne (if using). Serve warm, garnished with scallions and cilantro.


Boneless Buffalo Wings
Even though 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 whole-wheat 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.
Makes 8 servings (2 “wings,” 1/2 cup vegetables & 2 tablespoons dip each)
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.