Buffalo Chicken Salad

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
Total:
Recipe from Cooking Light

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Recipe Time

Hands On: 40 Minutes
Total: 40 Minutes

Nutritional Information

Amount per serving
  • Calories: 438
  • Fat: 22.7g
  • Saturated fat: 6g
  • Monounsaturated fat: 10.1g
  • Polyunsaturated fat: 4.5g
  • Protein: 26.8g
  • Carbohydrate: 31g
  • Fiber: 3.2g
  • Cholesterol: 102mg
  • Iron: 2.9mg
  • Sodium: 584mg
  • Calcium: 120mg

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. 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. 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.
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