Recipe: Healthier Buffalo Chicken Tenders

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A healthier version of that game time treat.

This a very tasty version of my favorite recipe.  My wife makes this for me and my son and he loves it.  It does well with a healthy version of the ranch dip she often makes to dip for the tenders and celery in.  If you are interested in ranch recipe, visit “Recipe: Healthy Ranch Dip”      

AuthorChuckH
DifficultyBeginner

A healthier version of buffalo wings with less fat and less breading.

Buffalo Tenders

Yields4 Servings
Prep Time15 minsCook Time25 minsTotal Time40 mins

Ingredients:

 8 chicken tenderloin strips
 ½ tsp garlic powder
 ¾ tsp paprika
 ½ tsp chili powder
 ¼ tsp cayenne pepper
  tsp black pepper
 ½ tbsp olive oil
 ¼ cup Frank’s or Durkee's Hot Sauce
 4 celery stalks, trimmed to 4-6 inch strips
 ½ cup blue cheese or ranch dressing (optional)

Directions:

1

Combine garlic powder, paprika, chili powder and black pepper in a medium bowl.

2

Season chicken with spices and toss to evenly coat the chicken.

3

Heat half of the oil in a large non-stick sauté pan over medium-high heat when hot add half of the chicken and cook until golden, about 3-4 minutes, turn chicken and cook until center is no longer pink. Set aside; repeat with remaining oil and chicken.

4

Pour the hot sauce over the chicken tossing well.

5

Serve with celery sticks and blue cheese or ranch dressing if desired.

6

Enjoy.

Nutrition Facts

4 servings

Serving size

2 chicken strips


Amount per serving
Calories283
% Daily Value *
Total Fat 8g11%
Saturated Fat 2g10%
Trans Fat 0g
Cholesterol 25mg9%
Sodium 819mg36%
Total Carbohydrate 2g1%
Dietary Fiber 0.6g3%
Total Sugars 0.8g
Protein 48g

Calcium 8mg1%
Potassium 110mg3%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Notes:
  1. This recipe has less than 300 calories per serving. It goes great with ranch dip or alone.  
  2. This is a healthier version of Buffalo tenders. Healthier may be a stretch but it is better for you than the full fat version.

Ingredients

 8 chicken tenderloin strips
 ½ tsp garlic powder
 ¾ tsp paprika
 ½ tsp chili powder
 ¼ tsp cayenne pepper
  tsp black pepper
 ½ tbsp olive oil
 ¼ cup Frank’s or Durkee's Hot Sauce
 4 celery stalks, trimmed to 4-6 inch strips
 ½ cup blue cheese or ranch dressing (optional)

Directions

1

Combine garlic powder, paprika, chili powder and black pepper in a medium bowl.

2

Season chicken with spices and toss to evenly coat the chicken.

3

Heat half of the oil in a large non-stick sauté pan over medium-high heat when hot add half of the chicken and cook until golden, about 3-4 minutes, turn chicken and cook until center is no longer pink. Set aside; repeat with remaining oil and chicken.

4

Pour the hot sauce over the chicken tossing well.

5

Serve with celery sticks and blue cheese or ranch dressing if desired.

6

Enjoy.

Notes

Healthier Buffalo Chicken Tenders
 

About the Author

ChuckH
I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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