Serve up something this Halloween that will frighten hypertension and heart attacks away! It’s time for a healthy treat! Don’t worry, these wings are so yummy and at the same time, so good for you that the only thing that will be spooked are the calories!

Ingredients:

3 tablespoons nonfat buttermilk
3 tablespoons hot pepper sauce

3 tablespoons distilled white vinegar, divided
2 pounds chicken tenders
6 tablespoons whole-wheat flour
6 tablespoons cornmeal
1/2 teaspoon cayenne pepper
2 tablespoons canola oil, divided
2 cups peeled carrot sticks
2 cups celery sticks
Spicy Blue Cheese Dip

Here’s how you make ‘em:

1. Whisk the buttermilk, 2 tablespoons hot pepper sauce and 2 tablespoons vinegar in a large bowl until combined. Add chicken and toss mixture so that it marinates in it. Transfer bowl the refrigerator to cool and leave to marinate for at least 10 minutes or up to 1 hour, stirring occasionally.
2. Whisk flour and cornmeal in a shallow dish as chicken is marinating. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in another small bowl.
3. Remove the chicken from the marinade and roll in the flour mixture until evenly coated. You can also sprinkle both sides of the chicken with cayenne for more flavor

4. Next, heeat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Then, start adding half of the chicken, placing each in a little oil. Cook until golden brown and cooked through. It should take around 3 to 4 minutes per side. Transfer cooked chicken to a serving platter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary. For those who love it spicy, you can drizzle the chicken with the reserved hot sauce mixture. This dish goes well with carrots, celery and Spicy Blue Cheese Dip.

5.Enjoy