Chicken Strips with Blue Cheese Dressing
Pair this fiery entrée with cool, crunchy carrot and celery sticks.
Yield: 4 servings (serving size: about 3 chicken tenders and 2 tablespoons dressing)
Ingredients
- Chicken:
- 1/2 cup low-fat buttermilk
- 1/2 teaspoon hot sauce
- 1/2 cup all-purpose flour
- 1/2 teaspoon paprika
- 1/2 teaspoon ground red pepper
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon salt
- 1 pound chicken breast tenders
- 1 tablespoon canola oil
-
Dressing: - 1/2 cup fat-free mayonnaise
- 1/4 cup (1 ounce) crumbled blue cheese
- 1 tablespoon red wine vinegar
- 1 teaspoon bottled minced garlic
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
Preparation
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.
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.
Nutritional Information
- Calories:
- 281 (28% from fat)
- Fat:
- 8.7g (sat 2.6g,mono 3.2g,poly 1.5g)
- Protein:
- 30.8g
- Carbohydrate:
- 18.4g
- Fiber:
- 1.3g
- Cholesterol:
- 77mg
- Iron:
- 1.9mg
- Sodium:
- 771mg
- Calcium:
- 101mg
Member Ratings and Reviews
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Great recipe. I added a lot more Louisiana hot sauce (it's pretty mild) to the buttermilk and let the chicken marinade. I also spiced up the flour mixture a lot more. If you like spicy, don't be afraid to spice things up. We dipped these in the hot sauce and I used a different recipe for blue cheese dressing that included buttermilk, a little bit of mayo, some yogurt, and white wine vinegar. We ate it with a salad. Delicious!02/09/10
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I did like this recipe; however, I would have preferred to have it much, much spicier. It may have been improved by marinating the chicken for a few hours in hot sauce and adding more cayenne pepper to the flour mixture.
Instead, prepared as directed, it only has a hint of spice.
I served it on a whole wheat wrap with green leaf lettuce and the blue cheese sauce (which I loved, however, next time, I'll use less mayo.)06/14/09





