Chicken Strips with Blue Cheese Dressing

Yield: 4 servings (serving size: about 3 chicken tenders and 2 tablespoons dressing)
Source: Cooking Light Magazine: May 2005
CL Comments: Pair this fiery entrée with cool, crunchy carrot and celery sticks.
Amy's Comments: Just what the CL.com rating scale says - 3 stars, good solid recipe. Will make this again, but skip the dressing (good but not great). Served the chicken over greens- YUM!! Not as spicy as I expected... will up the spices next time! Larry even said we could make these instead of ordering them out next time! Be still my beating heart!

INGREDIENTS:

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

Dressing:
1/2 cup fat-free mayonnaise
1/4 cup (1 ounce) crumbled blue cheese
1 tablespoon red wine vinegar
1 teaspoon bottled minced garlic
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

INSTRUCTIONS:

  1. 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.
  2. 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.
  3. 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.

NUTRITIONAL INFO:

H.U: 6 per serving
CALORIES 281 (28% from fat); FAT 8.7g (satfat 2.6g, monofat 3.2g, polyfat 1.5g); PROTEIN 30.8g; CARBOHYDRATE 18.4g; FIBER 1.3g; CHOLESTEROL 77mg; IRON 1.9mg; SODIUM 771mg; CALCIUM 101mg;

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