For game day snacks, my favorite recipe is chicken wings. Instead of frying the wings, I make them healthier by baking them and serving them with a reduced-fat blue cheese. I share my favorite recipe below. - John Phillips, President, Methodist Mansfield Medical Center.
Skinny Buffalo Wings and Buttermilk Blue Cheese Dip
Servings: 4 (5-6 wings)
Ingredients:
2lbs chicken wings
¾ c. red hot sauce, plus more for serving
1 clove garlic, minced
1 tbs. fresh lemon juice
3 tbs. low sodium chicken broth
Cooking spray
3 large ribs celery, cut into sticks
1 recipe buttermilk blue cheese dip
Directions:
Preheat the broiler. Place the wings in a larger pot and fill the pot with water to about 2 inches from the top. Cover and bring to a boil, and then continue to boil for 10 minutes. Drain.
Meanwhile in a medium bowl, combine the sauce, garlic, lemon juice and broth. Set aside.
Transfer wings to a baking sheet or broiler pan which has been lightly coated with cooking spray, and broil 5-6 inches from the flame, until the skin begins to blister and brown (5-6 minutes). Turn the wings over and broil until cooked through, 5-6 minutes more. Watch the wings very carefully once they're under the broiler, because when they begin to brown, it happens quite quickly.
Using tongs to add the wings to the sauce and stir to evenly coat the wings. Transfer the wings to a baking sheet, drizzle with the reserve sauce, and toss well to coat.
Place the baking sheet under the broiler for 1-2 minutes. Turn the wings over and broil an additional 1-2 minutes, to heat the wings and sauce together.
Serve the broiled Buffalo wings with extra hot sauce on the side, celery sticks, and the buttermilk blue cheese dip.
Buttermilk Blue Cheese Dip
1/3 cup low-fat buttermilk
1/3 cup reduced-fat mayonnaise
½ cup crumbled blue cheese
3 teaspoons lemon juice
Pinch each of salt and pepper
Directions:
Combine all of the ingredients in a blender and blend.
Nutrition Facts:
Amount per serving: 5-6 wings
Calories: 434
Calories from fat: 152
Total Fat: 16.8g
Saturated Fat 4.7g
Cholesterol: 202mg
Sodium 2269mg
Total carbohydrate: 0.4g
Protein: 65.8g
John PhillipsJohn Phillips joined Methodist Health System as president of Methodist Mansfield Medical Centerin August 2011. Prior to joining Methodist, Phillips served as regional chief operating officer of CHRISTUS St. Michael Health System in Texarkana. Among his team's many accomplishments include leading that system in 2011 to Thomson Reuters 100 Top Hospitals® for large community hospitals, and in 2010 Modern Healthcare's #1 Best Place to Work in the Nation and #6 Best Company in Texas for all industries. Phillips earned a master of business administration degree from Hardin-Simmons University and a master of health care administration degree from Trinity University.