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.

Yield:

Serves 4

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

Ingredients

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)

Preparation

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.

Note:

Julianna Grimes,

April 2013
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