Blue Cheese Dressing

* Four ounces reduced-fat blue cheese crumbles

* 1 cup light mayonnaise

* 1/2 cup light sour cream

* 1/4 cup finely chopped parsley

* 2 tablespoons red wine vinegar

* 1 teaspoon fresh garlic, minced

* 1 teaspoon Worcestershire sauce

* Salt and pepper to taste

Whisk all ingredients together and refrigerate the dressing for at least a few hours to blend flavors before serving.

Per 2-tablespoon serving: 69 calories, 2.2 g carbohydrates, 89 mg sodium, 6 g fat.

Boneless Buffalo Wings

* 1 cup trans-fat-free Panko (Japanese) breadcrumbs

* 1/2 teaspoon ground black pepper

* 1/4 teaspoon cayenne pepper

* 1/4 teaspoon paprika

* 2 boneless, skinless chicken breasts

* Ice water

* 1/2 cup light mayonnaise

* 1/4 cup hot sauce

* Cooking spray

Preheat the oven to 400 degrees.

Set a rack on a foil-lined baking sheet. Spray the rack generously with cooking spray.

Combine the first four ingredients in a pie plate or shallow bowl and mix well. Slice each chicken breast into six pieces, then put the chicken in a large bowl of ice water until well-chilled. Remove the chicken from the ice water and pat dry with paper towels. Using a pastry brush, thoroughly coat each piece of chicken breast with light mayonnaise. Transfer the chicken to the pie plate and bread each piece.

Put the chicken on the prepared rack and spray each piece lightly with cooking spray.

Place the baking sheet on the bottom shelf of the oven and bake for about 30 minutes, or until the coating crisps and browns.

Place the baked chicken pieces into a container that has a lid. Pour the hot sauce over the chicken in the container, cover with the lid and shake gently until each piece of chicken is coated with hot sauce. Serve with blue cheese dressing on the side.

Adapted from a "Top Secret Restaurant Recipes 2" recipe by Chef Todd Wilbur.