Healthy Swaps Buffalo Wings
(*see dietary notes)
Recipe by: Chef Kelly Yorke

Buffalo Wings are a popular finger food served at many a super bowl party and neighborhood pub. Eating more than a few is hard to resist until you become aware of how high in calories, fat, cholesterol and sodium they can be. This recipe however, was developed to lower the calories, fat, cholesterol, sodium and to add some beneficial fiber to this very popular game-time nibble.


12 each Chicken wings, skinless
1/4 cup Buttermilk
1/4 cup Low Fat mayonnaise
1 tsp. Poultry Seasoning
2/3 cup Quinoa, red variety
1 tsp. Garlic Powder
1 tsp. Onion Powder
3/8 cup Hot Sauce such as Frank's Brand, or Buffalo Wing Sauce

1. Preheat the oven to 425° F. Line a baking sheet or cookie sheet with non-stick foil.
2. Cut off end section (tips) of the wings and discard or save for making stock. Remove skin and separate each wing into two separate pieces by cutting through the joint in the center.
3. In a bowl, whisk together the buttermilk, mayonnaise and poultry seasonings until well combined.
4. Place quinoa in a food processor or blender and process until grains are somewhat powdery. Pour mixture into a shallow bowl.
5. Add the chicken wings to the wet mixture and toss until wings are evenly coated. Then dredge and press each chicken wing pieces in the quinoa until coated on all sides.