Low-Fat Cajun Boneless Buffalo Wings

Your mouth waters at the thought of spicy buffalo wings, but does your mind cringe at the thought of piling on extra body fat? If so, today’s your lucky day thanks to world-renowned chef, Mark Gasquet.

Chef Gasquet loves to cook and has been doing it very well for over 50 years.  His professional training began courtesy of Uncle Sam and the U.S. Army's Cooks and Bakers' School at Fort Lee, Va., in 1954. He has worked with chefs of the French army while stationed in Berlin, taken classes at Le Cordon Bleu and Ritz Carlton in Paris and the C.I.A. (Culinary Institute of America) in California. Most recently, he attended several classes taught at Le Cordon Bleu in London where he has continued to develop his skills.

For the last several years, Chef Mark has enjoyed demonstrating the true cuisine of New Orleans at several culinary events and schools; one of which has been the French Culinary Institute in New York City. He also provides cooking classes with Delgado Community College and Jefferson Parish Recreation Department in New Orleans. As a personal chef, he enjoys conducting cooking classes in the kitchens of his clients' home and teaching them how to have a great party time while showing them how to tie in healthy meals with their busy schedules.

Chef Gasquet is currently celebrating the release of his cookbook, “Healthy New Orleans Cuisine,” which has over 200 delicious Creole and Cajun recipes designed to meet the nutritional values of diabetics and others who are seeking great flavor without "bad" fats and salt. Low-Fat Cajun Boneless Buffalo Wings is one of his favorite dishes from the cookbook and now it can be yours too. The recipe is below. Enjoy!

 Low-Fat Cajun Boneless Buffalo Wings (Party of Four)
Prep Time: 15 minutes
Cook Time: 15 minutes

Ingredients

• Boneless Wings

• 1/2 pound chicken tenders

• 1 1/2 tablespoons Tabasco sauce

• 1/4 teaspoon cayenne

• 2 tablespoons paprika

• 12 bamboo skewers (6-inch)

• 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

Preparation

• 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 one hour to make crispy.

• Serve the dip with the chicken and celery sticks.

• (Exchanges 1/2 carbohydrates, two medium-fat meat)
 
Nutrition per serving about: Calories: 192; Total fat: 12g; Saturated fat: 3g;  Calories from fat: 104; Cholesterol: 42mg; Sodium: 572mg; Carbohydrates 7g; Fiber: 0g; Protein: 14g.

For more information about Chef Mark Gasquet, please call 504.733.3796 or contact him via e-mail at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it .

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