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Diabetes Forecast

The Healthy Living Magazine

Spicy Finger-Lickin' Fried Chicken Strips With Blue Cheese Dressing

Per Serving

Spicy Finger-Lickin' Fried Chicken Strips With Blue Cheese Dressing

Makes: Makes 3 servings as a main meal
Serving Size: 4 strips with 2 Tbsp. dressing
Calories 345
Fat 12 g
Saturated Fat 2.4 g
Trans Fat 0 g
Carbohydrate 20 g
Fiber 1 g
Sugars 4 g
Cholesterol 90 mg
Sodium 440 mg
Protein 36 g
Choices: Starch 1, Lean meat 5, Fat 1
  • Makes: Makes 3 servings as a main meal
  • Serving Size: 4 strips with 2 Tbsp. dressing
  • Preparation Time: 15 minutes
  • Cooking Time: 8 minutes

Ingredients

Chicken
1 lb. chicken tenders
1/2 cup low-fat buttermilk
Several drops hot sauce
1/2 cup flour
1/2 tsp. paprika
1/2 tsp. black pepper
1/4 tsp. ground red pepper
1 1/2 Tbsp. canola oil
Dressing
1/2 cup nonfat mayonnaise
1 Tbsp. red wine vinegar
1 tsp. bottled minced garlic
1 1/3 Tbsp. crumbled blue cheese
1/4 tsp. black pepper

Directions

  1. Coat each tender in a mixture of the buttermilk and hot sauce.
  2. Combine the flour, paprika, black pepper, and ground red pepper. Dredge each tenderloin in the flour mixture, shaking off excess
  3. Heat the oil in a large nonstick skillet over medium-high heat. Add the tenders and cook for about 3 minutes per side. Remove and drain on paper towels.
  4. Combine all the dressing ingredients. Serve the chicken with some of the dressing on the side.
 
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