With more than 50 years of experience as a chef, many spent in his home state of Louisiana, Chef Mark Gasquet always looks forward to Mardi Gras.
“Mardi Gras is special for me because it’s a time of the year that brings the family together,” he said. “We have children and grandchildren who come home and spend time together enjoying the parades and extended family parties.”
When the family is together to celebrate, Gasquet makes his special Low-Fat Cajun Boneless Buffalo Wings, which he says is great for any occasion but especially for the Mardi Gras season.
“It’s healthy! It’s low fat, low salt, and has great flavor, not to mention there are no bones,” he said. “This is great since we love so much of the fried stuff, which expands our waist lines and raises our blood pressure.”
Low-Fat Cajun Boneless Buffalo Wings
Prep Time: 15 minutes Cook time: 15 minutes
4 servings/serving size: 2 oz. (about 3 chicken tenders with dressing)
Buffalo Wings:
1/2 pound chicken tenders
1 1/2 tablespoons Tabasco sauce
1/4 teaspoon cayenn
2 tablespoons paprika
12 6 inch bamboo skewers
DIP
1/2 cup reduced-fat blue cheese dressing
1/4 cup low-fat mayonnaise
1/8 teaspoon Cayenne or a shot of Tabasco (optional)
3 tablespoons crumbled blue cheese celery sticks
Preheat the oven to 375°F.
In a shallow dish, combine the hot sauce, cayenne, and paprika.
Soak the bamboo skewers in water for at least 10 minutes before you are ready to bake the wings.
Thread the meat on the skewers, one strip per skewer.
Roll the chicken tenders in the sauce mixture.
Place the chicken tenders on a small nonstick baking sheet.
Bake, uncovered, for 15 minutes until the chicken is tender.
Combine the dressing ingredients.
Soak celery in a bowl of ice and cold water at least 30 minutes and up to 1 hour to crisp up.
Serve the dip with the chicken and celery sticks.
Exchanges 1/2 carbohydrate, 2 medium-fat meat
Nutrition per serving about: Calories 192; Total Fat 12g; SatFat 3g;
Calories from fat 104;Cholesterol 42mg; Sodium 572mg; Carbohydrates 7g; Fiber 0g; Protein 14g.