Guilt-Free Baked Buffalo Chicken Tenders with Creamy Blue Cheese Dip
Savor the bold flavors of classic Buffalo chicken tenders without the guilt! We use lean chicken tenders marinated in a spicy blend of Louisiana hot sauce, paprika, and ground red pepper to infuse each tender with fiery flavor. Instead of frying, these juicy bites are baked to perfection, making them a heart-healthy choice. To complement the tenders, we whip up a creamy blue cheese dip that's low in fat and loaded with flavor, thanks to fat-free dressing and reduced-fat sour cream. Complete your experience with crunchy celery and carrot sticks for dipping. Perfect for game day snacking, parties, or any casual gathering, this recipe delivers satisfaction without the extra calories!
N/A
Servings
N/A
Calories
9
Ingredients
Ingredients
Louisiana hot sauce
3 tablespoons (none)
Paprika
1/2 teaspoon (none)
Ground red pepper
1/4 teaspoon (none)
Chicken tenders
1 lb (none)
Fat free blue cheese dressing
1/2 cup (none)
Reduced-fat sour cream
1/4 cup (none)
Blue cheese, crumbled
2 tablespoons (none)
Celery ribs
2 (cut into sticks)
Carrots
2 (cut into sticks)
Instructions
1
Preheat your oven to 375°F (190°C).
2
In a small bowl, mix together the Louisiana hot sauce, paprika, and ground red pepper until well combined.
3
Using a brush or your hands, evenly coat all surfaces of the chicken tenders with the hot sauce mixture.
4
Arrange the coated chicken tenders in a greased 11 x 7 inch baking pan, ensuring they are spread out evenly.
5
Cover the pan and marinate the chicken in the refrigerator for 30 minutes to allow the flavors to meld.
6
After marinating, bake the chicken uncovered in the preheated oven for about 15 minutes, or until the chicken is cooked through and no longer pink in the center.
7
While the chicken is baking, prepare the blue cheese dip by combining the fat free blue cheese dressing, reduced-fat sour cream, and crumbled blue cheese in a small serving bowl. Mix until smooth and creamy.
8
Once the chicken is done, remove it from the oven and let it cool slightly before serving.
9
Serve the delicious Buffalo chicken tenders alongside the creamy blue cheese dip and fresh celery and carrot sticks for a tasty, guilt-free snacking experience.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the main dish in this recipe?
The main dish is Guilt-Free Baked Buffalo Chicken Tenders served with a Creamy Blue Cheese Dip.
How is this recipe a healthier alternative to traditional buffalo wings?
These chicken tenders are baked instead of fried and use lean chicken along with low-fat and fat-free ingredients for the dip.
What temperature should the oven be set to?
Preheat your oven to 375°F (190°C).
What type of hot sauce is recommended?
The recipe specifically calls for 3 tablespoons of Louisiana hot sauce.
Which spices are used to season the chicken?
The chicken is seasoned with a blend of paprika and ground red pepper mixed with hot sauce.
How long should the chicken marinate?
The chicken should marinate in the refrigerator for 30 minutes to allow flavors to meld.
What size baking pan is needed?
An 11 x 7 inch baking pan is recommended for this recipe.
Should the chicken be covered while marinating?
Yes, you should cover the pan while the chicken marinates in the refrigerator.
Do I bake the chicken covered or uncovered?
The chicken should be baked uncovered for about 15 minutes.
How can I tell when the chicken tenders are done?
The chicken is done when it is cooked through and no longer pink in the center.
What ingredients are in the creamy blue cheese dip?
The dip consists of fat-free blue cheese dressing, reduced-fat sour cream, and crumbled blue cheese.
What vegetables are suggested as sides?
Fresh celery ribs and carrots cut into sticks are the suggested accompaniments.
How much chicken is required for this recipe?
You will need 1 lb of chicken tenders.
Is the blue cheese dressing fat-free?
Yes, the recipe specifies using 1/2 cup of fat-free blue cheese dressing.
How much sour cream is used in the dip?
The dip uses 1/4 cup of reduced-fat sour cream.
Is this recipe suitable for game day?
Yes, it is perfect for game day snacking, parties, or casual gatherings.
What is the amount of crumbled blue cheese needed?
You will need 2 tablespoons of crumbled blue cheese.
How much paprika is used?
The recipe requires 1/2 teaspoon of paprika.
How much ground red pepper is used?
The recipe requires 1/4 teaspoon of ground red pepper.
Does the recipe require greasing the pan?
Yes, the chicken should be arranged in a greased baking pan.
When should I prepare the blue cheese dip?
You can prepare the dip while the chicken is baking.
Should the chicken be cooled before serving?
The recipe suggests letting the chicken cool slightly after removing it from the oven before serving.
How many carrots should I prepare?
You should prepare 2 carrots cut into sticks.
How many celery ribs are needed?
The recipe calls for 2 celery ribs cut into sticks.
Is there any breading on the chicken?
No, the chicken is coated in a spicy sauce mixture rather than a traditional breading.
Can I use regular sour cream?
While the recipe calls for reduced-fat sour cream for a guilt-free version, regular can be used if preferred.
Is this recipe spicy?
Yes, it uses hot sauce, paprika, and ground red pepper to create a fiery flavor.
What is the preparation method for the chicken?
The chicken is marinated and then baked in the oven.
How many total ingredients are used?
There are 9 ingredients in total for the chicken, dip, and sides.
What is the primary category for this dish?
This dish is categorized as a healthy appetizer or guilt-free snack.