Healthy Chicken Strips With Optional Blue Cheese Dressing

A light recipe for chicken strips. Healthy and tasty!

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

Amount per serving

• Calories: 281
• Calories from fat: 28%
• Fat: 8.7g
• Saturated fat: 2.6g
• Monounsaturated fat: 3.2g
• Polyunsaturated fat: 1.5g
• Protein: 30.8g
• Carbohydrate: 18.4g
• Fiber: 1.3g
• Cholesterol: 77mg
• Iron: 1.9mg
• Sodium: 771mg
• Calcium: 101mg