Recipe: Healthier Buffalo Wings for Football Season

It’s almost October and the football season is in full swing with week 4 of the NFL about to kick off tonight when the Baltimore Ravens will smash the Cleveland Browns nicely.  Poor Cleveland, they can’t catch a break.  Oh well!  I have surprised myself by becoming a true football fan.  I thought I sort of knew the game from my years as a football cheerleader in high school, but our team was pretty trash so I guess they stunted my football IQ and appreciation.  Nevertheless, if you are a fan watching football you know that it can sometimes bring you to the verge of a heart attack!  Especially with the incompetent replacement referees, everyone’s blood pressure has been up to an even higher extent than usual this season.

       -BREAKING NEWS! The professional refs and the NFL reached a tentative deal late last night and the professionals will be officiating tonight’s game!  We will cheer this week because the professionals are BACK, but when it’s all back to normal, we will all complain again about bad calls.  This experience has solidified the love/hate relationship we have with the officials – it’s that 80/20 rule!  Cue the Dynamo “Break-Up to Make-Up” Playlist. 

With heart attack and high blood pressure prevention in mind, I wanted to provide some healthier recipes for a fun football gathering!  September is also National Cholesterol Education month.  If you live in America where two in three adults has high cholesterol, you need to keep track of your cholesterol levels.  Click HERE to learn how to do that.

Now, my fat girl inside really wants to try this Buffalo Chicken Macaroni and Cheese recipe, but I thought better of my life and yours and will go with this Skinny Girl version of Buffalo Wings with home-made healthier Ranch and Blue Cheese dressings.

Go Ravens (and Patriots of course when they don’t play the Ravens)!


Zesty Baked Chicken Wings (aka Healthier Buffalo Wings)


  • 3 tbsp. of olive oil
  • 1 tbsp. of Dijon mustard
  • Dash of cayenne pepper
  • 1 tsp. of finely minced garlic
  • 1/2 tsp. of salt
  • 1/2 tsp. of pepper
  • 1 tbsp. of lemon juice
  • 1/2 tsp. of lemon zest
  • 16 chicken wings, halved at the joint and with the tip removed
  • Cooking spray
  • 1 cup(s) of grated fresh Parmesan
  • 6 tbsp. of chopped fresh parsley
  • 1 1/2 cup(s) of dried whole-wheat breadcrumbs


  1. Put first eight ingredients (through lemon zest) in a large bowl, and whisk until combined. Pour over wings, transfer to a zip-top plastic bag, and marinate in the refrigerator for one to four hours.
  2. Preheat oven to 425°.
  3. Line a baking pan with foil. Spray foil with cooking spray; set aside.
  4. Mix together Parmesan, parsley, and breadcrumbs in a shallow dish. Coat wings in breadcrumb mixture. Place on prepared pan.
  5. Bake on lowest oven rack for 20 minutes, then turn and cook for 10 more minutes.

Healthier Blue Cheese Dip


  • 1 tsp. of vinegar
  • 1 tsp. of garlic salt
  • 1/2 tsp. of salt
  • 1 tsp. of fresh pepper
  • 1 tsp. of lemon juice
  • 1 cup(s) of Greek yogurt
  • 1/2 tsp. of mayonnaise
  • 1 tsp. of fresh parsley
  • 2 tbsp. of grated Parmesan
  • 1 tsp. of water
  • 1/2 tsp. of lemon zest
  • 1/2 tsp. of Dijon mustard


  1. Combine all ingredients and chill before serving.

Healthier Ranch Dip


  • 1 container (8 ounces) reduced fat vegetable cream cheese, softened
  • 1 cup(s) of reduced fat sour cream
  • 1 cup crumbled blue cheese (about 4 ounces)
  • 1 tsp. of garlic powder
  • 1/4 tsp. of freshly ground black pepper
  • 1 tsp. of minced fresh parsley
  • 1 tsp. of minced fresh dill weed


  1. Place the cream cheese, sour cream, blue cheese, garlic powder, pepper, parsley and dill into a medium bowl.
  2. Beat with an electric mixer on medium speed until the mixture is blended.
  3. Sprinkle with additional parsley.


Recipes courtesy of and her Skinny Girl empire.

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