Healthier Buffalo Chicken Tenders with Creamy Blue Cheese Dip
Enjoy the bold flavors of classic Buffalo wings with this healthier twist! These juicy boneless chicken breast tenders are marinated in a zesty blend of hot pepper sauce and buttermilk, then lightly coated for a crispy finish. Paired with a rich yet light blue cheese dip, this recipe cranks up the flavor while cutting down on saturated fat and sodium. Serving alongside crunchy carrot and celery sticks not only adds vibrant color to your plate but also increases the nutrient profile of this Super Bowl party favorite. Get ready to impress your guests with a delicious and guilt-free appetizer that everyone will love!
N/A
Servings
320
Calories
13
Ingredients
Ingredients
fat-free buttermilk
3 tablespoons
hot pepper sauce
3 tablespoons
distilled white vinegar
3 tablespoons (divided)
chicken tenders
2 lbs
whole wheat flour
6 tablespoons
cayenne pepper
1/2 teaspoon
canola oil
2 tablespoons (divided)
peeled carrot sticks
2 cups
celery ribs
2 cups
reduced-fat sour cream
2/3 cup
crumbled blue cheese
2/3 cup
distilled white vinegar
1 tablespoon
cayenne pepper
1/4 teaspoon
Instructions
1
In a large bowl, whisk together the fat-free buttermilk, 2 tablespoons of hot pepper sauce, and 2 tablespoons of distilled white vinegar until well combined. Add the chicken tenders to the mixture and toss to ensure they are fully coated. Cover and refrigerate for at least 10 minutes or up to 1 hour, stirring occasionally to maximize flavor absorption.
2
While the chicken is marinating, combine the whole wheat flour and cayenne pepper in a shallow dish. In a separate small bowl, whisk the remaining 1 tablespoon of hot sauce and 1 tablespoon of vinegar together.
3
Once the chicken is marinated, remove it from the refrigerator, allowing excess marinade to drip off. Dredge each chicken tender in the flour mixture until evenly coated, shaking off any excess. Discard the remainder of the marinade and flour mixture.
4
In a large nonstick skillet, heat 1 tablespoon of canola oil over medium-high heat. Working in batches, add half of the chicken tenders to the skillet, making sure they do not overcrowd. Cook each tender for 3 to 4 minutes on each side, or until they are golden brown and cooked through. Place the cooked tenders on a serving platter and repeat with the remaining chicken, adjusting the heat as needed to prevent burning.
5
Drizzle the cooked tenders with the reserved hot sauce mixture. Serve immediately with the prepared carrot sticks, celery ribs, and the creamy blue cheese dip.
6
To prepare the Creamy Blue Cheese Dip, in a small mixing bowl, combine the reduced-fat sour cream, crumbled blue cheese, vinegar, and cayenne pepper. Whisk together until smooth.
Nutrition Information
8.8g
Fat
23.1g
Carbs
37.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What are Healthier Buffalo Chicken Tenders?
They are juicy boneless chicken breast tenders marinated in a zesty blend of hot pepper sauce and buttermilk, then lightly coated and pan-fried for a crispy finish.
What makes this recipe a healthier alternative to traditional wings?
This recipe uses whole wheat flour, fat-free buttermilk, and reduced-fat sour cream while avoiding deep frying to cut down on saturated fat and sodium.
How many calories are in a serving of these chicken tenders?
There are 320 calories per serving.
What is the protein content of this dish?
Each serving contains 37.5 grams of protein.
How much fat is in these buffalo chicken tenders?
This recipe contains 8.8 grams of fat per serving.
What are the total carbohydrates for this recipe?
There are 23.1 grams of carbohydrates per serving.
How much chicken is required?
The recipe calls for 2 lbs of chicken tenders.
How long should the chicken marinate?
The chicken should marinate for at least 10 minutes or up to 1 hour in the refrigerator.
What ingredients are in the marinade?
The marinade consists of fat-free buttermilk, 2 tablespoons of hot pepper sauce, and 2 tablespoons of distilled white vinegar.
What type of flour is used for the coating?
The recipe uses 6 tablespoons of whole wheat flour.
What spice is added to the flour coating?
1/2 teaspoon of cayenne pepper is mixed with the flour.
What kind of oil is used for frying?
The recipe uses 2 tablespoons of canola oil, divided for batch cooking.
How do you make the Creamy Blue Cheese Dip?
Combine 2/3 cup reduced-fat sour cream, 2/3 cup crumbled blue cheese, 1 tablespoon vinegar, and 1/4 teaspoon cayenne pepper.
What vegetables are served with the tenders?
The dish is served with 2 cups of peeled carrot sticks and 2 cups of celery ribs.
How long do you cook the chicken tenders?
Cook them in a skillet for 3 to 4 minutes on each side until golden brown and cooked through.
How is the final buffalo sauce drizzle prepared?
Whisk together 1 tablespoon of hot sauce and 1 tablespoon of vinegar to drizzle over the cooked tenders.
Is this recipe suitable for a Super Bowl party?
Yes, it is described as a Super Bowl party favorite that is both delicious and guilt-free.
How many total ingredients are used in this recipe?
There are 13 total ingredients.
Should the marinade be reused?
No, you should discard the remainder of the marinade and the flour mixture after dredging.
What equipment is needed?
A large bowl for marinating, a shallow dish for dredging, and a large nonstick skillet for cooking are required.
Is the blue cheese dip spicy?
It has a mild kick from 1/4 teaspoon of cayenne pepper.
What is the purpose of the buttermilk?
The fat-free buttermilk acts as a tenderizer and helps the coating stick to the chicken.
Can I cook all the chicken at once?
It is recommended to work in batches to ensure the tenders do not overcrowd the skillet.
What type of vinegar is used?
Distilled white vinegar is used in the marinade, the sauce drizzle, and the dip.
Is this dish high in sodium?
The recipe is designed to cut down on sodium compared to traditional buffalo wing recipes.
How do you ensure the chicken is evenly coated?
Dredge each tender in the flour mixture and shake off any excess for an even finish.
What color should the cooked tenders be?
They should be cooked until they reach a golden brown color.
Can I use regular sour cream for the dip?
The recipe calls for reduced-fat sour cream to keep the dish healthier.
What is the heat level of this recipe?
The recipe is zesty and bold due to the hot pepper sauce and cayenne pepper.
When should the chicken be served?
The tenders should be served immediately after drizzling with the sauce for the best texture.