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