Chicken Strips with Blue Cheese Dressing

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Chicken Strips with Blue Cheese DressingRecipe

Randy Mayor

Pair this fiery entrée with cool, crunchy carrot and celery sticks.
4 servings (serving size: about 3 chicken tenders and 2 tablespoons dressing)

Ingredients

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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

Preparation

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.

Created date

April 2005

Nutritional Information

Calories 281
Caloriesfromfat 28 %
Fat 8.7 g
Satfat 2.6 g
Monofat 3.2 g
Polyfat 1.5 g
Protein 30.8 g
Carbohydrate 18.4 g
Fiber 1.3 g
Cholesterol 77 mg
Iron 1.9 mg
Sodium 771 mg
Calcium 101 mg