Buffalo Chicken Salad

Buffalo Chicken Salad Recipe
Photo: Brian Woodcock; Styling: Cindy Barr
We gussied up the classic appetizer and transformed it into a healthy entrée salad of saucy chicken strips, crisp carrots and celery, and pungent buttermilk--blue cheese dressing. You can drizzle the dressing over the salad or serve alongside for dipping. Serve with toasted French bread baguette slices for a more filling meal.


Serves 4
Total time: 40 Minutes

Recipe from

Cooking Light

Recipe Time

Hands-on: 40 Minutes
Total: 40 Minutes

Nutritional Information

Calories 438
Fat 22.7 g
Satfat 6 g
Monofat 10.1 g
Polyfat 4.5 g
Protein 26.8 g
Carbohydrate 31 g
Fiber 3.2 g
Cholesterol 102 mg
Iron 2.9 mg
Sodium 584 mg
Calcium 120 mg


1 1/4 cups all-purpose flour
1/2 cup 2% reduced-fat milk
1 large egg, lightly beaten
1 pound skinless, boneless chicken breasts, cut into 12 strips
3/8 teaspoon kosher salt
2 tablespoons canola oil
1/4 cup hot sauce
5 teaspoons butter, melted
6 cups torn romaine lettuce
3/4 cup matchstick-cut carrot
1/2 cup thinly diagonally sliced celery
3 tablespoons low-fat buttermilk
2 tablespoons canola mayonnaise
1/2 ounce blue cheese, crumbled (about 2 tablespoons)


1. Place flour in a shallow dish. Combine milk and egg in a shallow dish, stirring well. Sprinkle chicken evenly with salt. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Dredge chicken in flour; dip in egg mixture. Dredge in flour again, shaking off excess. Add chicken to pan; sauté 3 minutes on each side or until done. Remove chicken from pan using a slotted spoon; drain on paper towels. Combine hot sauce and butter in a medium bowl, stirring with a whisk. Add chicken to hot sauce mixture, tossing to coat evenly. Cut chicken into slices.

2. Combine lettuce, carrot, and celery in a large bowl. Combine buttermilk and remaining ingredients, stirring well. Arrange about 1 1/2 cups salad on each of 4 plates; divide chicken strips among salads. Drizzle dressing evenly over salads.


Julianna Grimes,

Cooking Light

April 2013
My Notes

Only you will be able to view, print, and edit this note.

Add Note