For the chicken:
- Vegetable oil spray
- 1/2 cup all-purpose flour
- 1/2 cup plain bread crumbs
- Pinch of garlic powder
- Pinch of paprika
- 1/2 tsp kosher salt
- 1/2 tsp coarsely ground black pepper
- 2 large eggs, whites only (lightly beaten)
- 1 lb. chicken tenders or 4 boneless, skinless chicken breasts, cut into 1/2--inch strips
- Metal or bamboo skewers (if using bamboo, soak in water for 15 minutes first so they don't go up in smoke!)
For the Buffalo sauce:
- 3/4 cup hot sauce
- 5 tbsp light butter or margarine
- 1 tsp minced garlic
- 1-2 cups bottled reduced-fat blue cheese dressing
- 3 celery stalks, cut into 3-inch pieces
If you don't like them really saucy, you can cut this to 1/2 cup hot sauce, 2-3 tbsp light butter, 1/2 tsp garlic. Also, I substitute the blue cheese for light or fat free ranch.
1. Preheat oven to 350°F. Line baking sheet with aluminum foil and spray with vegetable oil spray.
2. To make chicken skewers, combine flour, bread crumbs, garlic powder, paprika, salt, and pepper in resealable plastic bag. Close bag and shake thoroughly. Place beaten egg whites in shallow bowl. Dip chicken tenders into egg, shaking off any extra. Put chicken tenders into flour mixture, close bag, and shake thoroughly to coat.
3. Thread chicken onto skewers. Arrange skewers in single layer on prepared baking sheet. Bake for 7 to 8 minutes, then turn skewers over and bake for 7 to 8 minutes more.
4. To make sauce while chicken is cooking, combine hot sauce, butter, and garlic in a small saucepan over medium heat. Stir well.
5. Remove baking sheet from oven. Brush both sides of chicken with Buffalo sauce. Return chicken to oven and bake for 3 minutes more. Serve with blue cheese dressing and celery sticks
I found this recipe on menshealth.com last week and have already made it 3 times! My family LOVES buffalo chicken, and this makes me feel good about eating and serving it!