This week was fairly busy for me. I was trying to get in with my accounts and then preparing for my presentations this upcoming week. I have two more store manager presentations and one full-blown employee presentation. Very exciting! That being said, I needed something easy to make for dinner and this was definitely quick, easy, and relatively healthy. I adapted the recipe from one I found in Cooking Light magazine. I thought that their salad was really wimpy and then I made my own dressing. The chicken is prepared the same way as the recipe for the most part, but feel free to get creative with the other aspects!
Buffalo Chicken Salad
- 1 1.4 cups all-purpose flour
- 1/2 cup 1% reduced-fat milk
- 1 egg
- 1 pound chicken breast tenderloins
- 1/4 teaspoon Salt
- 2 Tablespoons vegetable oil
- 1/4 cup hot sauce
- 5 teaspoons butter, melted
- Faux Ranch Dressing
- Salad of choice
Start by making a tossed salad of your choice. I decided to use romaine lettuce, carrots, cucumbers, cherry tomatoes, and portabello mushroom pieces. In a shallow bowl add the flour and set aside. In a separate shallow bowl, add the egg and mix and beat thoroughly. Trim your chicken breast tenderloins of any excess fat and dry them. In a large pan, get the oil hot over medium heat. Sprinkle the salt over the chicken tenderloins and then dredge them in the flour mixture, the egg mixture, and back into the flour. Then, put each chicken tenderloin into the hot oil. Be careful not to get hot oil on you and NEVER pour water into the pan. Hot oil + Water = Grease fire.
Cook the chicken about 4-5 minutes on each side depending on the thickness of the tenderloins. Be sure to check the chicken by cutting it in half if you are unsure and make sure no pink flesh remains. It is better safe than salmonella. Once each chicken tenderloin is done use tongs to remove them from the oil and lay them out on a paper towel to drain excess oil. In a medium bowl, combine the hot sauce and the butter to make the buffalo sauce, and toss the chicken in the mix and toss to coat.
Slice the chicken crosswise and serve over the salad of your choice! Enjoy!
What's a healthy buffalo chicken salad without some faux ranch dressing to go with it?
Faux Ranch Dressing
made with Greek Yogurt
makes about 2 cups
- 1 packet dry ranch mix
- 1 cup plain, non-fat Greek yogurt
- 1% milk (about 1 cup for desired consistency)
Mix the packet of dry ranch mix with the Greek yogurt until it is evenly mixed and add about 1 cup of milk until the texture is the way you want it. More milk = thinner and better for topping a salad; thicker = better for dunking the chicken and vegetables in. Whatever you prefer! I like making a thicker version as a veggie dip to use for weekday lunches.
Now I'm off to drink some of the wine I got from Naked Wines compliments of Cooking Light magazine just for entering into a contest. The grand prize winner was going to win their weight in wine...never have I ever until now wished I was 400 pounds. ;0)