(originally made 1/2011)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!
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.
Chicken Strips with Blue Cheese Dressing
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
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
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.
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
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