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Blackened Catfish with Easy Tartar Sauce and Rice
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Buffalo Chicken Tenders
Yield: Makes 10 servings
With just a few easy changes, this favorite appetizer is updated to fit into today's healthy eating plan. Chicken tenders are marinated in hot sauce and then baked, rather than fried, in this low-fat version. Cool off these spicy chicken chunks by dunking them in a low-fat blue cheese dressing.
Ingredients:
3
tablespoons Louisiana-style hot sauce
1/2
teaspoon paprika
1/4
teaspoon ground red pepper
1
pound chicken tenders
1/2
cup fat-free blue cheese dressing
1/4
cup reduced-fat sour cream
2
tablespoons crumbled blue cheese
1
medium green or red bell pepper, cut lengthwise into 1/2-inch-thick slices
Preparation:
1.
Preheat oven to 375°F. Combine hot sauce, paprika and ground red pepper in small bowl; brush on all surfaces of chicken. Place chicken in greased 11X7-inch baking dish. Cover; marinate in refrigerator 30 minutes.
2.
Bake, uncovered, about 15 minutes or until chicken is no longer pink in center.
3.
Combine blue cheese dressing, sour cream and blue cheese in small serving bowl. Serve dip with chicken and bell pepper.
Note
With just a few easy changes, this favorite appetizer is updated to fit into today's healthy eating plan. Chicken tenders are marinated in hot sauce and then baked, rather than fried, in this low-fat version. Cool off these spicy chicken chunks by dunking them in a low-fat blue cheese dressing.
Nutritional Information:
| Serving Size: about 2 chicken tenders plus 1-1/2 tablespoons dipping sauce without garnish | |
| Carbohydrate | 5 g |
| Cholesterol | 27 mg |
| Saturated Fat | 1 g |
| Total Fat | 2 g |
| Calories from Fat | 27 % |
| Calories | 83 |
| Protein | 9 g |
| Sodium | 180 mg |
Dietary Exchange:
| Meat | 1 |
| Starch | 1/2 |
This recipe appears in:
Northeastern
