Buffalo Chicken Salad

12 Reviews
ADD YOUR REVIEW
Photo: Brian Woodcock; Styling: Cindy Barr
Hands-on Time:
40 Mins
Total Time:
40 Mins
Yield:
Serves 4
By Julianna Grimes
April 2013
RECIPE BY Cooking Light

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.

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)

Nutritional Information

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

How to Make It

Step 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.

Step 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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Ratings & Reviews

Great wing flavor

MaryEliz
June 30, 2015
My husband who is a wing fan and a salad fan gave this recipe top billing.  And that is after he made the dinner!  I am not a wing fan, but really liked the flavors of this salad.  We both loved it and will put this on the regular rotation.

gr8cooker's Review

EmmaLee75
July 01, 2014
really good. i did a mash up of eating well and cooking light recipes. less butter (just 1 T) no milk/egg wash, just flour/salt/pepper. and to save time I used Annie's cowgirl ranch. great summer weeknight dinner

BarbSueH's Review

KathrynNC
May 31, 2014
This was easy to make and delicious. I made a salad more to my liking and we just cut up the chicken and put it on top of the salad. I'm making it again tonight. I made the blue cheese dressing and it was delicious and I'm making out again tonight too.

RachelLinn13's Review

Ace2Run
March 16, 2014
This was awesome! Instead of breading the chicken I threw it in the crockpot with 1/2 cup of buffalo sauce and let it cook for 4 hours! Turned out great!

gidget265's Review

BarbSueH
September 10, 2013
LOVED THIS! Next time, however, I'm going to bake the chicken breast and save the oil and flour calories... There are going to be many many next times!!!!

MaryEliz's Review

booclarendon
June 08, 2013
Tasty dish that my husband, college-age son and I all liked. Like another reviewer, more veggies were added such as tomatoes, cucumbers and celery for some crunch. None of us like bleu cheese so we had with a low-cal ranch dressing. I take the star ratings at face value so three stars is just what it says: A good solid recipe that I will make again. I'm stingy with the five star reviews lest they lose their impact.

KathrynNC's Review

Eatwell94
June 04, 2013
I purchased chicken tenderloins instead of cutting up chicken breasts to save on time (trimmed off any fat). We doubled the recipe and the amount of egg/milk and flour was sufficient for 2 lbs of tenderloins. Made as stated above but added a lot more toppings to help make it a more filling meal instead of the suggested bread. We added shredded squash, thinly sliced cucumbers (mandolin), halved grape tomatoes, very thinly sliced (mandolin) red onion, half of a chopped hard boiled egg, half a piece of crumbed apple wood smoked bacon, and 1 T of crumbled blue cheese on top of each salad. This will definitely increase the calorie count to about 600 (depending on how much dressing you like) but it's still overall about the same as using bread with the salad, much more satisfying, and less calories you would ever find in a restaurant version!

magyargirl's Review

magyargirl
April 22, 2013
This was delicious , just like in a restaurant. It was also easy to make. I used our own salad dressing, instead of making the blue cheese dressing. Served it with fresh crusty French bread. Will definitely make it again.

CW1979's Review

gr8cooker
April 18, 2013
I made this specifically for my husband who loves buffalo wings. This salad was great for me as I like mildly spiced wings, not hot. The crispiness of the chicken was great and the blue cheese dressing was great. I used Cholula hot sauce. Definitely will be making this again.

EmmaLee75's Review

RachelLinn13
March 30, 2013
Easy and quick breading. The dressing was tasty and simple - I may never buy blue cheese dressing in a bottle again. Good serving size. Will definitely make this again.