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Name: Buffalo Chicken Tenders
Prep time: 30 min
Cook time: 2 h 30 min
Total time: 2 h 30 min
Yield: 4
Cuisine: not set
Ingredients: 2 Garlic cloves smashed; 1 tsp Salt; 1/4 cup hot sauce tobasco chipotle plus 2 tablespoons, divided; 2 cups buttermilk plus 6 tablespoons, divided; 1 pound chicken tenders (or chicken breasts) cut into 3x1 inch strips, 1/2 inch thick; 3/4 cup whole wheat italian seasoned breadcrumbs; 1/4 cup panko breadcrumbs; 1/4 cup low fat mayonnaise; 1/4 cup crumbled blue cheese; 1/2 tsp lemon juice

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INGREDIENTS

2 Garlic cloves ; smashed
1 tsp Salt
1/4 cup hot sauce tobasco chipotle ; plus 2 tablespoons, divided
2 cups buttermilk ; plus 6 tablespoons, divided
1 pound chicken tenders (or chicken breasts) ; cut into 3x1 inch strips, 1/2 inch thick
3/4 cup whole wheat italian seasoned breadcrumbs
1/4 cup panko breadcrumbs
1/4 cup low fat mayonnaise
1/4 cup crumbled blue cheese
1/2 tsp lemon juice

INSTRUCTIONS

In a medium bowl, combine the garlic, salt, 2 tablespoons of the hot sauce and 2 cups of the buttermilk. Whisk until the salt is dissolved. Add the chicken tenders and stir to coat well with the marinade. Cover and refrigerate for at least 2 hour and up to 10 hours. When ready to cook, heat the oven to 425 degrees Line a baking sheet with parchment paper and spray it with olive oil cooking spray. In a shallow bowl combine the whole-wheat and panko breadcrumbs. In another small bowl, whisk together the remaining 6 tablespoons of buttermilk, the mayonnaise, blue cheese and lemon juice. Transfer to a remekin for dipping. Pour the remaining 1/4 cup of hot sauce into a second ramekin for dipping. Use a colander to drain the chicken, but do not pat it dry. Dip each chicken piece in the breadcrumb mixture, making sure it is coated well on both sides. Arrange the chicken in a single layer on the prepared baking sheet, then spritz the tops with olive oil cooking spray. Bake on the oven's middle shelf for 10 minutes. Turn the chicken pieces over and bake for an additional 5 minutes, or until they are just cooked through. Let cool for a few minutes, then transfer to a platter. Serve with both dipping sauces.

NOTES

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Buffalo Chicken Tenders

2 Garlic cloves smashed
1 tsp Salt
1/4 cup hot sauce tobasco chipotle plus 2 tablespoons, divided
2 cups buttermilk plus 6 tablespoons, divided
1 pound chicken tenders (or chicken breasts) cut into 3x1 inch strips, 1/2 inch thick
3/4 cup whole wheat italian seasoned breadcrumbs
1/4 cup panko breadcrumbs
1/4 cup low fat mayonnaise
1/4 cup crumbled blue cheese
1/2 tsp lemon juice

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Nutrition

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Serving Size: 1 Serving (274g)
Recipe Makes: 4 Servings

Calories: 180
Calories from Fat: 80 (44%)

Amt Per Serving		% DV

	Total Fat 8.9g	12 %
	Saturated Fat 3.2g	16 %
	Monounsaturated Fat 2.3g
	Polyunsanturated Fat 2.9g
Cholesterol 16.3mg		5 %
Sodium 593.5mg		20 %
Potassium 250.9mg		7 %
Total Carbohydrate 17.3g		5 %
	Dietary Fiber 0.7g	3 %
	Sugars, other 16.6g
Protein 8.1g		12 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 180

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