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.

Chicken with Brussels Sprouts and Mustard Sauce

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Chicken with Brussels Sprouts and Mustard Sauce
Course: Main Course
Cuisine: American
Servings: 4
Calories: 405 kcal
Author: Robin Bashinsky, Cooking Light DECEMBER 2011
Ingredients
  • 2 tablespoons olive oil -- divided
  • 24 ounces skinless boneless chicken breast halves
  • 3/8 teaspoon salt -- divided
  • 1/4 teaspoon freshly ground black pepper
  • 3/4 cup fat-free lower-sodium chicken broth -- divided
  • 1/4 cup unfiltered apple cider
  • 2 tablespoons whole-grain Dijon mustard
  • 2 tablespoons butter -- divided
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 12 ounces Brussels sprouts -- trimmed and halved
Instructions
  1. Preheat oven to 450°.
  2. Heat a large ovenproof skillet over high heat. Add 1 tablespoon oil. Sprinkle chicken with 1/4 teaspoon salt and pepper; add to pan. Cook 3 minutes or until browned. Turn chicken; place pan in oven. Bake at 450° for 9 minutes or until done. Remove chicken from pan; keep warm. Heat pan over medium-high heat. Add 1/2 cup broth and cider; bring to a boil, scraping pan to loosen browned bits. Reduce heat to medium-low; simmer 4 minutes or until thickened. Whisk in mustard, 1 tablespoon butter, and parsley.
  3. Heat remaining 1 tablespoon oil and 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add Brussels sprouts; sauté 2 minutes or until lightly browned. Add remaining 1/8 teaspoon salt and 1/4 cup broth to pan; cover and cook 4 minutes or until crisp-tender. Serve sprouts with chicken and sauce.
Nutrition Facts
Chicken with Brussels Sprouts and Mustard Sauce
Amount Per Serving
Calories 405 Calories from Fat 270
% Daily Value*
Total Fat 30g 46%
Cholesterol 78mg 26%
Sodium 1227mg 51%
Total Carbohydrates 12g 4%
Dietary Fiber 2g 8%
Protein 23g 46%
* Percent Daily Values are based on a 2000 calorie diet.