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Buffalo Chicken Salad - Light
Nb persons: 4
Yield:
Preparation time:
Total time:
Source: Light and Healthy 2010
We prefer Stilton or Roquefort here; other blues will work, but the dressing will have .i milder cheese flavor. A milder cayenne pepper-based hot sauce (like Frank's Red! lot) is essential; avoid hotter sauces like Tabasco. dressing | |
2/3 cup | plain low-fat yogurt |
1/4 cup | light mayonnaise |
3 tablespoons | water |
1 tablespoon | fresh lemon juice |
2 | garlic cloves, minced |
1/4 teaspoon | salt |
1/8 teaspoon | pepper |
1 ounce | blue cheese, (see note), crumbled (about 1/4 cup) |
chicken | |
1/2 cup | hot sauce |
1 tablespoon | unsalted butter, melted |
1 tablespoon | light or mild molasses |
1/2 cup | cornmeal |
1 tablespoon | cornstarch |
4 (6-ounce) | boneless, skinless chicken breasts, trimmed |
1/8 teaspoon | salt |
1/8 teaspoon | pepper |
1 tablespoon | canola oil |
salad | |
3 | romaine lettuce hearts, (1 pound), torn into bite-sized pieces (about 12 cups) |
3 | celery ribs, sliced thin |
2 | carrots, peeled and shredded |
1. for the dressing: Whisk the yogurt, mayonnaise, water, lemon juice, garlic, salt, and pepper together in a small bowl. Stir in the blue cheese and set aside.
2. for the chicken: Whisk the hot sauce, butter, and molasses together in a small bowl and set aside. Whisk the cornmeal and cornstarch together in a shallow dish.
Pat the chicken breasts dry with paper towels and season with the salt and pepper.Thoroughly coat the chicken with the cornmeal mixture, pressing to adhere.
3. Heat the oil in a 12-inch nonstick skillet over medium-high heat until just smoking. Carefully lay the chicken breasts in the skillet and cook until well browned on the first side, 6 to 8 minutes, flip the chicken,reduce the heat to medium, and continue to cook until the thickest part of the breasts registers 160 to 165 degrees on an instant-read thermometer, 6 to 8 minutes longer.
4. Transfer the chicken breasts to a carving board and let rest for 5 minutes. Cut the breasts crosswise into 1/2-inch-thick slices.
5. to assemble the salad: Whisk the dressing to recombine. In a large bowl, toss the lettuce, celery, and carrots with the dressing and divide among four plates. In a separate bowl, toss the chicken with the hot sauce mixture. Arrange the chicken slices evenly on top of each salad and serve.
PER SERVING: Cal 430; Fat 16g; Sat tat fig: Choi 120mg; Carb 2ig, Protein 46g; Fiber 4g: Sodium 650mg
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