Sunday, September 15, 2013

Buffalo Style Chicken Strips

(originally made 1/2011)

Been craving something spicy and I had chicken tenders defrosted.    I found this recipe that's been in my to-try file for a while from Cooking Light.    The first thing I have to note, I had to use an additional teaspoon of oil than what was called for, the pan was dry when I flipped them.   I don't eat bleu cheese or mayo, so I skipped the "dressing" and instead served them with 2T of Ken's Light Ranch.   I wanted to do a traditional side to them, but the only carrots I had in the house were a package of frozen Green Giant Honey Glazed Carrots.   Added thin celery sticks to the plate and dinner was served!

I didn't find these super hot, and next time might up the spices some.   But the flavor was great and the texture was too, nice and crunchy.   I might play around with baking them as well.

Enjoy!





                 Chicken Strips with Blue Cheese Dressing


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Chicken:
     1/2           cup  low-fat buttermilk
     1/2      teaspoon  hot sauce
     1/2           cup  all-purpose flour
     1/2      teaspoon  paprika
     1/2      teaspoon  ground red pepper
     1/2      teaspoon  freshly ground black pepper
     1/4      teaspoon  salt
  1              pound  chicken breast tenders
  1         tablespoon  canola oil (+ 1t)

                        Dressing (did NOT make)
     1/2           cup  fat-free mayonnaise
     1/4           cup  crumbled blue cheese -- (1 ounce)
  1         tablespoon  red wine vinegar
  1           teaspoon  bottled minced garlic
     1/4      teaspoon  salt
     1/4      teaspoon  freshly ground black pepper

To prepare chicken, combine buttermilk and hot sauce in a shallow dish. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 4 ingredients (through salt) in a shallow dish. Dip chicken in buttermilk mixture, and dredge chicken in flour mixture.

Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 4 minutes on each side or until done. Remove from pan. Set aside, and keep warm.

While chicken cooks, prepare the dressing. Combine fat-free mayonnaise and next 5 ingredients (through black pepper) in a small bowl. Serve with chicken strips.

Yield: 4 servings (serving size: about 3 chicken tenders and 2 tablespoons dressing)

NUTRITION PER SERVING
CALORIES 281(28% from fat); FAT 8.7g (sat 2.6g,mono 3.2g,poly 1.5g); PROTEIN 30.8g; CHOLESTEROL 77mg; CALCIUM 101mg; SODIUM 771mg; FIBER 1.3g; IRON 1.9mg; CARBOHYDRATE 18.4g


Cooking Light, MAY 2005

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