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Championship Buffalo Chicken


My game day buffalo chicken is a lot healthier than your standard wings but just as delicious! By using lean, high-protein chicken breasts in place of wings and sautéing the chicken instead of deep frying, you cut tons of excess fat but none of the flavor. Leaner buffalo chicken also leaves some wiggle room for lightened-up, homemade blue cheese dressing. Double up the ingredients below if you have a crowd.

Also, a quality, non-stick pan is helpful to prevent having to add additional oil while cooking the chicken; if you don't have a non-stick pan you may need to add additional fat-free cooking spray or a little extra virgin olive oil.

Makes about 4 servings

1 ½ lbs chicken tenders or breasts, cut into even, bite-sized chunks
3 Tbsp all-purpose flour (you can also use a gluten-free all-purpose flour)
2 pinches sea salt
Fresh ground black pepper
Garlic powder
Fat-free cooking spray
About ½ cup all-natural hot sauce (I used Wing Time Hot Buffalo Wing Sauce)

For the blue cheese dressing:
½ cup 2 percent plain Greek yogurt
2 Tbsp low-fat buttermilk
2 Tbsp all-natural mayonnaise
1 tsp Worcestershire sauce
Squeeze of fresh lemon juice
3 big pinches sea salt
Fresh ground black pepper
1 Tbsp. chopped celery leaves
½ cup crumbled Gorgonzola or blue cheese
Scallions, chopped (optional)

Combine flour, salt, pepper and desired amount of garlic powder in a large bowl. Toss chicken with flour mixture until evenly coated.

Heat a large non-stick pan over medium heat. Once pan is hot, spray generously with fat-free cooking spray. Then carefully add chicken pieces. I like to add them individually with a fork, making sure to not overcrowd the pan. You may need to cook in several batches depending on the size of your pan, especially if you are doubling the recipe.

Allow chicken to cook undisturbed on each side until a light golden crust forms and the meat is no longer pink inside but still tender (take care not to overcook it). Lower heat and add additional cooking spray as needed. Once chicken is cooked, set aside in a bowl.

Drizzle desired amount of hot sauce over the chicken pieces and toss to coat.

To make the dressing (you can do this up to two days in advance), whisk together yogurt, buttermilk, mayonnaise, Worcestershire sauce and lemon juice. Season with salt and pepper. Fold in celery leaves and blue cheese. Garnish with chopped scallions right before serving, if desired.

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