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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*
Fat 10g15%
Saturated Fat 2g13%
Cholesterol 82mg27%
Sodium 815mg35%
Potassium 517mg15%
Carbohydrates 18g6%
Fiber 1g4%
Sugar 4g4%
Protein 28g56%
Vitamin A 350IU7%
Vitamin C 2.5mg3%
Calcium 85mg9%
Iron 1.2mg7%
* Percent Daily Values are based on a 2000 calorie diet.