American · Dinner
Buffalo Wings (High-Protein)
Bone-in chicken wings dredged in seasoned flour, deep-fried until crisp, then tossed in a butter and cayenne hot sauce. Served with celery sticks, cooked black beans and a Greek yogurt blue cheese dip that adds protein and fibre without changing the classic tangy heat.
$5
15 minsPrep
18 minsCook
33 minsTotal
MediumLevel
Nutrition per serving
696Calories
54.5gProtein
31.6gFat
51.6gCarbs
7.1gSugar
8.6gFiber
2036mgSodium
260mgChol
12.3gSat Fat
528mgPotassium
187mgCalcium
2.8mgIron
0.5mcgVitamin B12
3.2mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Pat the chicken wings dry with paper towels, then toss with flour, paprika, salt, and black pepper until evenly coated with no dry patches.
2
Fry
Heat vegetable oil in a deep pot to 350°F and fry wings in a single layer for 10–12 minutes, turning halfway, until deep golden and juices run clear.
3
Warm
Heat hot sauce, butter, and cayenne in a saucepan over low heat for 1 minute until butter melts and sauce turns glossy.
4
Toss
Drain fried wings and toss with warm sauce, warm black beans separately, and stir blue cheese into Greek yogurt for dip.
5
Plate
Pile sauced wings on a plate with celery sticks, warmed black beans, and blue cheese yogurt dip alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 15 oz426g bone-in chicken wings
- 2/3 cup84g all-purpose flour
- 2 tsp2 tsp paprika
- 1/2 tsp1/2 tsp salt
- 1 tsp1 tsp black pepper
- 4 cups960ml vegetable oil, for deep-frying
- 6 tbsp90ml hot sauce
- 2 tbsp28g butter
- 1/2 tsp1/2 tsp cayenne
- 66 celery sticks (180g)
- 1 cup240g Greek yogurt
- 2 oz56g blue cheese
- 1 cup180g black beans, cooked
