From Cooking Light
Pair this fiery entrée with cool, crunchy carrot and celery sticks. (DH and I had this last night...it was to die for!
)Chicken:
1/2 cup low-fat buttermilk
1/2 teaspoon hot sauce
1/2 cup all-purpose flour (we used WW Pastry 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 (We used full fat, but you can use light if it doesn't have sugar--or you could use yogurt or even sour cream...)
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
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.
Yield: 4 servings (serving size: about 3 chicken tenders and 2 tablespoons dressing)
NUTRITION PER SERVING
CALORIES 281(28% from fat); FAT 8.7g (sat 2.6g,mono 3.2g,poly 1.5g); PROTEIN 30.8g; CHOLESTEROL 77mg; CALCIUM 101mg; SODIUM 771mg; FIBER 1.3g; IRON 1.9mg; CARBOHYDRATE 18.4g