Archives for January 4, 2018

Chicken Strips with Blue Cheese Dressing

For dinner Jaunary 4th, 2018

Don’t make this very often it is a little different from the usual fare. I have buttermilk on hand so this will be a good opportunity to use it up. Will slice a chicken breast into to tenders and serve with romaine lettuce. Rather than make the blue cheese dressing I will use Lighthouse “lite” dressing.

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Chicken Strips with Blue Cheese Dressing
Servings: 4
Calories: 288 kcal
Ingredients
  • Chicken:
  • 1/2 cup low-fat buttermilk
  • 1/2 tsp hot sauce
  • 1/2 cup all-purpose flour
  • 1/2 tsp paprika
  • 1/2 tsp ground red pepper
  • 1/2 tsp freshly ground black pepper
  • 1/4 tsp salt
  • 1 lb chicken breast tenders
  • 1 Tbs canola oil
  • Dressing:
  • 1/2 cup fat-free mayonnaise
  • 1/4 cup crumbled blue cheese (1 ounce)
  • 1 Tbs red wine vinegar
  • 1 tsp bottled minced garlic
  • 1/4 tsp salt
  • 1/4 tsp freshly ground black pepper
Instructions
  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.
Nutrition Facts
Chicken Strips with Blue Cheese Dressing
Amount Per Serving
Calories 288 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 2g 10%
Cholesterol 82mg 27%
Sodium 815mg 34%
Potassium 517mg 15%
Total Carbohydrates 18g 6%
Dietary Fiber 1g 4%
Sugars 4g
Protein 28g 56%
Vitamin A 7%
Vitamin C 3%
Calcium 8.5%
Iron 6.7%
* Percent Daily Values are based on a 2000 calorie diet.