Buffalo Chicken Salad
- prep time20 min
- total time 32 min
- serves 4
Corn-flake baked chicken substitutes for fried, and a low-fat dressing for the traditional Ranch. Only 465 calories per serving.
2 Tbsp hot sauce (preferably Frank’s)
1 tsp apple cider vinegar
1 tsp dark brown sugar
¼ tsp salt
1 lb(s) chicken tenders
½ cup white panko
½ cup whole wheat panko
1 tsp vegetable oil
1 oz crumbled blue cheese (about 1/4 cup)
¼ cup plain non-fat yogurt
2 Tbsp non-fat or low-fat buttermilk
¼ tsp black pepper
1 heads romaine lettuce, chopped
6 celery stalks, thinly sliced
1. Preheat the oven to 400. Whisk together the hot sauce, vinegar, sugar, and salt in a shallow dish until well blended. Add the chicken and turn to coat. Marinate for 10 minutes at room temperature.
2. Put the crushed panko and oil in a shallow dish and toss to combine. Dredge each chicken tender in the panko, completely coating both sides. Transfer to the rack of a broiler pan or to a metal rack fitted over a rimmed baking sheet. Bake, turning once, until chicken is cooked through and crust is golden brown, about 12 minutes.
3. While the chicken is baking, stir together the cheese, yogurt, buttermilk, and pepper. Toss with the lettuce and celery until well coated. Divide the dressed greens and chicken tenders among 4 serving plates and serve immediately.