Chicken wings are a favorite in my crowd, but they're terrible for you! Dark meat, deep fried dipped in a butter filled sauce! Oh my! Delicious, but not realistic for a regular meal. But with a few changes, you can have a similar flavor outcome, with way fewer calories.
Buffalo Chicken Strips with Blue Cheese Salad
(adapted from Martha Stewart)
Buffalo Chicken:
1 tablespoon butter
3 tablespoons ketchup
1/4 cup hot sauce (I used franks red hot wing sauce because it was in the fridge!)
1 cup flour
1 large egg
3 chicken breasts cut into 3 strips each
vegetable oil
In a small frying pan mix together butter, ketchup and hot sauce, heat and mix thoroughly.
Heat enough oil to coat the bottom of a large pan. Put flour in a bowl and fluff with fork. In another bowl beat the egg with 2 tablespoons of water. Coat chicken in flour, tapping off extra before coating in egg and dredging in flour again. Fry until internal temperature hits 160 degrees. Toss cooked chicken in the heated sauce and set aside.
Blue Cheese Salad:
3 tablespoons sour cream
1 tablespoon mayonnaise
1 tablespoon lemon juice
1 teaspoon water
pinch of course salt
1/4 cup blue cheese
romaine lettuce
2 carrots thinly sliced
2 celery stalks chunked
Mix together sour cream, mayo, lemon juice, water, salt and blue cheese until well combined.
Place lettuce, carrots and celery in a bowl.
Top salad with chicken and dressing.
