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

Robyn Webb
Recipe by Cooking Light

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Randy Mayor

Recipe Summary

Yield:
4 servings (serving size: about 3 chicken tenders and 2 tablespoons dressing)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

  • 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.

Nutrition Facts

281 calories; calories from fat 28%; fat 8.7g; saturated fat 2.6g; mono fat 3.2g; poly fat 1.5g; protein 30.8g; carbohydrates 18.4g; fiber 1.3g; cholesterol 77mg; iron 1.9mg; sodium 771mg; calcium 101mg.