No one thinks of buffalo wings as health food, but even tiny portions can equal big calories as you nosh on them while watching the Carolina Panthers and Denver Broncos battle it out in the Super Bowl on February 7.

Just two chicken wings with a little blue cheese dipping sauce will cost you about 180 calories, 13 grams of fat, 3.5 grams of saturated fat, and 750 milligrams of sodium. But they probably aren't the only dish on your Super Bowl spread—and really, who eats just two? This "wings" recipe takes some work, but it's more healthful than the store-bought or take-out variety. Serve with a platter of crudités to pump up the health factor.

The buffalo wings recipe makes 12 skewers and each has 90 calories, 2 grams of fat, and 650 milligrams of sodium, satisfying your game-day craving in a diet-friendly way.

Buffalo Chicken Skewers With Blue Cheese Dip*

12  6- to 8-inch bamboo skewers

3  8-ounce boneless, skinless chicken breasts

1 cup Louisiana-style hot sauce (we used Frank’s)

¼ cup white vinegar

¼ teaspoon cayenne pepper

1 clove garlic, chopped

2 teaspoons Worcestershire sauce

2 teaspoons cornstarch


1. Soak skewers in water for 60 minutes, and preheat the oven to broil.

2. Cut chicken into 12 lengthwise strips; thread each strip on a skewer.

3. In a small saucepan, combine hot sauce, vinegar, cayenne pepper, garlic, and Worcestershire sauce. In a small bowl, mix cornstarch with 2 teaspoons water. Bring sauce ingredients to a boil over medium heat; add cornstarch mixture and continue cooking until sauce is slightly thickened. Remove from heat; set aside.

4. Make the blue cheese dip in another bowl: Blend 1 cup nonfat Greek yogurt; 2 cloves garlic, chopped; 2 scallions, chopped; ¼ cup blue cheese, crumbled; and ¼ teaspoon ground black pepper. Garnish with a sprinkle of cayenne pepper, if desired; set aside.

5. Place skewers on broiler pan. Broil 8 to 10 minutes, until chicken is cooked through. While chicken is still hot, generously coat each skewer in the hot-sauce mixture. Pour remaining sauce into a small bowl for dipping.

6. Serve immediately with the hot sauce and blue cheese dip.

* This recipe was adapted from the Buffalo Chicken Skewers recipe on