Baked Buffalo Chicken Tenders with Blue Cheese Sauce

Baked Buffalo Chicken Tenders with Blue Cheese Sauce
Serves: 8
Nutrient per serving (3 buffalo chicken tenders and 2 tbsp dip):
Calories: 162, Total Fat: 3 g, Fiber: 1 g, Sugars: 2 g,
Protein: 24 g, Sodium: 236 mg, Cholesterol: 55 mg
 

 

 

 

 

 

 

 

 

 

Ingredients

  • 1 1/2 lb boneless, skinless chicken breasts, cut into 2 1/2-inch (1 oz) chunks
  • 3/4 cup low-fat buttermilk
  • 2 tbsp plus 1 tsp fresh lemon juice, divided
  • 1/4 cup hot pepper sauce
  • 5 tbsp whole-wheat flour or all-purpose gluten-free flour
  • 2 1/4 tsp ground cayenne pepper
  • 3 1/2 cups corn flakes cereal, finely crushed in a food processor
  • 3/4 cup nonfat plain Greek yogurt
  • 1/3 cup crumbled blue cheese
  • 1/2 tsp sea salt
  • 1/4 tsp fresh ground black pepper

 

Instructions

  1. Place chicken in a resealable bag or plastic dish. In a medium bowl, mix together buttermilk, 2 tbsp lemon juice and hot sauce. Pour in with chicken.
  2. Refrigerate for 2-4 hours.
  3. Heat oven to 400F. Place a wire rack over a large, rimmed baking sheet lined with foil and mist with cooking spray. In a separate large resealable bag, combine flour and cayenne and shake to combine. Place cereal in a small bowl. Remove chicken from marinade and transfer to bag with flour.  
  4. Remove chicken from bag, dip in marinade, then roll in cereal. Transfer to rack and bake for about 20 minutes.
  5. Yogurt sauce: In a small bowl, combine yogurt, remaining 1 tsp lemon juice, blue cheese, salt and black pepper and stir to combine. 

 

 

 

Posted Monday, April 7, 2014 by Christa Gonzales in Recipes, Entrees