Buffalo Chicken Salad

By barbie24

Calories: 438; Fat: 22.7g; Protein: 26.8g; Carbs: 31g; Fiber: 3.2g; Cholesterol: 102mg; Iron: 2.9mg; Sodium: 584mg; Calcium: 120mg

* Serving size: about 1 1/2 cups salad, 3 chicken strips, and about 2 tablespoons dressing

* NOTE: You can drizzle the dressing over the salad or serve alongside for dipping

* SUGGESTION: Serve with toasted French bread baguette slices for a more filling meal

Ingredients

• 1 1/4 cups all-purpose flour
• 1/2 cup 2% reduced-fat milk
• 1 large egg, lightly beaten
• 1 pound skinless, boneless chicken breasts, cut into 12 strips
• 3/8 teaspoon kosher salt
• 2 tablespoons canola oil
• 1/4 cup hot sauce
• 5 teaspoons butter, melted
• 6 cups torn romaine lettuce
• 3/4 cup matchstick-cut carrot
• 1/2 cup thinly diagonally sliced celery
• 3 tablespoons low-fat buttermilk
• 2 tablespoons canola mayonnaise
• 1/2 ounce blue cheese, crumbled (about 2 tablespoons)

Preparation

Step 1

1. Place flour in a shallow dish. Combine milk and egg in a shallow dish, stirring well. Sprinkle chicken evenly with salt. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Dredge chicken in flour; dip in egg mixture. Dredge in flour again, shaking off excess. Add chicken to pan; sauté 3 minutes on each side or until done. Remove chicken from pan using a slotted spoon; drain on paper towels. Combine hot sauce and butter in a medium bowl, stirring with a whisk. Add chicken to hot sauce mixture, tossing to coat evenly. Cut chicken into slices.

2. Combine lettuce, carrot, and celery in a large bowl. Combine buttermilk and remaining ingredients, stirring well. Arrange about 1 1/2 cups salad on each of 4 plates; divide chicken strips among salads. Drizzle dressing evenly over salads.