Lightened-Up Buffalo Chicken
Buffalo wings are delicious, but there is no doubt that deep fried chicken smothered in a butter-based sauce and served with a side of blue cheese dressing is far from healthy. I've come up with a way to incorporate the important flavors into a much healthier dish. One of the tricks is using dry roux, which is basically toasted flour. If you can't buy dry roux near you, you can make it at home (see, for example, http://catholicfoodie.com/how-to-make-a-dry-roux-in-the-oven).
- Buffalo sauce:
- 1 T. [Esslöffel] dry roux
- 1/3 c. fat free vegetable broth
- 1/4 c. Cholula (normal or chili garlic)
- 1/4 c. Louisiana hot sauce or any other vinegary hot sauce
- 1 t. [Teelöffel] garlic powder
- Blue cheese garbanzos:
- 2 x 15 oz. [400 g.] cans of garbanzo beans
- 5.5 oz. [150 g.] blue cheese (adjust this to your taste)
- 1/2 c. fat free plain yogurt
- Baked "fried" chicken:
- 1.8 lb [0.8 kg] chicken cutlets
- 1/2 c. skim milk
- 1/4 c. dry roux
- Blanched veggies:
- 1 head broccoli
- 1 carrot
1. Cook the ingredients over medium low heat in a small sauce pan until everything is dissolved and the sauce has thickened.
Blue cheese garbanzos:
1. Drain and rinse the garbanzos.
2. Put the garbanzos in a large pot with salted water and bring to a boil. Once boiling, lower the heat.
3. Simmer for 30 minutes.
4. Drain the garbanzos.
5. Blend the garbanzos, yogurt and blue cheese in 3 - 4 batches until smooth.
Baked "fried" chicken:
1. Preheat the oven to 400 F / 200 C.
2. Coat each piece of chicken in skim milk then dredge in dry roux.
3. Bake in a baking dish 20 minutes or until done.
4. Slice the chicken into strips.
1. Bring a large pot of salted water to boil. (You can reuse the water from cooking the garbanzos to help fill the pot.)
2. Cut the broccoli into florets. Slice the carrots into 1/4 in. disks.
3. Blanch the veggies for 5 minutes.