Chicken Strips with Blue Cheese Dressing

Pair this fiery entrée with cool, crunchy carrot and celery sticks.

Yield: 4 servings (serving size: about 3 chicken tenders and 2 tablespoons dressing)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 281
  • Calories from fat: 28%
  • Fat: 8.7g
  • Saturated fat: 2.6g
  • Monounsaturated fat: 3.2g
  • Polyunsaturated fat: 1.5g
  • Protein: 30.8g
  • Carbohydrate: 18.4g
  • Fiber: 1.3g
  • Cholesterol: 77mg
  • Iron: 1.9mg
  • Sodium: 771mg
  • Calcium: 101mg

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

Preparation

  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.
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