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Ingredients for Spicy Blue Cheese Dip  

• 1/3 cup low fat sour cream
• 1/3 cup plain Greek-style yogurt
• 1/2 cup crumbled blue cheese
• 1 tablespoon distilled white vinegar
• 1/4 teaspoon cayenne pepper

Wings & Vegetables 

• 3 tablespoons buttermilk
• 3 tablespoons hot sauce, divided
• 3 tablespoons distilled white vinegar, divided
• 2 pounds organic chicken tenders (see Ingredient Note) or chicken breasts cut into strips about 2" long
• 6 tablespoons whole-wheat flour
• 6 tablespoons cornmeal
• 1/2 teaspoon cayenne pepper
• 2 tablespoons canola oil, divided
• 2 cups carrot sticks
• 2 cups celery sticks

1. To prepare dip: Whisk sour cream, yogurt, blue cheese, 1 tablespoon vinegar and 1/4 teaspoon cayenne in a small bowl. Cover and refrigerate until ready to serve.

2. To prepare wings: Whisk buttermilk, 2 tablespoons hot sauce and 2 tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.

3. Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.

4. Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with 1/2 teaspoon cayenne.

5. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter.

Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary to prevent burning.

Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make "sour milk": mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Ingredient note: Chicken tenders are a strip of rib meat typically found attached to the underside of the chicken breast. They can usually be purchased separately.

Adapted from http://www.eatingwell.com/recipes/boneless_buffalo_wings.html 

Spinach Dip

• 1/2 small shallot, peeled
• 1 5-ounce can water chestnuts, rinsed
• 1/2 cup reduced-fat cream cheese, (Neufchâtel)
• 1/2 cup low-fat cottage cheese
• 1/4 cup nonfat plain yogurt
• 1 tablespoon lemon juice
• 1/4 teaspoon garlic powder 
• 1/2 teaspoon salt
• Freshly ground pepper, to taste
• 6 ounces baby spinach
• 2 tablespoons chopped fresh chives (or the green part of some green onions)

• 1 16-ounce can nonfat refried beans, preferably "spicy"
• 1 15-ounce can black beans, rinsed
• 4 scallions, sliced
• 1/2 cup prepared low sodium salsa
• 1/2 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/4 cup pickled jalapeño slices, chopped
• 1 cup shredded Monterey Jack, or Cheddar cheese
• 1/2 cup plain Greek-style yogurt
• 1 1/2 cups chopped romaine lettuce
• 1 medium tomato, chopped
• 1 medium avocado, chopped
• 1/4 cup canned sliced black olives, (optional)

1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
3. Spread yogurt evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using). Serve with baked tortilla chips.