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Chicken Strips with Blue Cheese Dressing

Randy Mayor

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

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

Nutrition 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

How to Make It

  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.