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Buffalo Chicken Salad

Buffalo Chicken Salad
Prep Time
20 min
Cook Time
12 min
Yields
4 servings

Corn-flake baked chicken substitutes for fried, and a low-fat dressing for the traditional Ranch. Only 465 calories per serving.

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ingredients

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 ¼ 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
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directions

Step 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.

Step 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.

Step 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.

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