Recipe By Cathy Marschean-Spivak
Buffalo wings created a whole new flavor category and trend that has popped up as in dips, sandwiches, salads, pizzas and pretzels to name a few. I decided to hop on the Buffalo bandwagon with my own rendition using boneless chicken and keeping an eye on the fat and sodium. The simple marinade for this dish consists of plain Greek yogurt which tenderizes the chicken with a good dose of hot sauce to add the kick. The creaminess of the yogurt coating coupled with the tang of the blue cheese and crunch of the celery tastes like you’re eating Buffalo chicken dip for dinner!
Nutrition Information per serving: 299 Calories, 14g. Total Fat, 6g. Saturated Fat, 116mg. Cholesterol, 582mg. Sodium, 3g. Carbohydrate, 1g. Dietary Fiber, 2g. Sugar, 38g. Protein.
Makes 6 servings
- 3/4 cup nonfat Greek yogurt
- 3 tablespoons hot sauce
- 1½ pounds boneless, skinless chicken breasts
- 4 ounces blue cheese, crumbled
- 2 stalks celery, chopped (1 cup)
- 1. Mix yogurt and hot sauce in a bowl.
- 2. Place chicken in resealable plastic bag. Add yogurt mixture, mixing to coat chicken. Seal bag. Marinate in the refrigerator for 8 hours or overnight.
- 3. Line a baking sheet with foil and spray with nonstick cooking spray. Remove the chicken from the yogurt mixture and place on baking sheet (most of the yogurt mixture will cling to the chicken). Discard remaining yogurt mixture.
- 4. Bake at 350°F. for 30 minutes or until done.
- 5. Mix blue cheese and celery. Spoon the celery mixture over chicken breasts and sprinkle with paprika. Bake for 5 minutes more or until cheese slightly melts. Sliced and serve.
Chicken Portion Size Tip: Boneless, skinless chicken breasts are no longer single serving portions. They can range anywhere from 5 to 12 ounces each! The average portion size should be about 4 ounces or the size of a deck of cards. Before serving a chicken dish, slice each breast into 4 or 5 pieces and arrange on a serving platter. This will allow you to manage your portion size.
- whyyfit posted this