Buffalo Chicken with Spicy Blue Cheese Dip

Yield: 6 servings

Chicken & Vegetables

• 3 tablespoons non-fat buttermilk
• 3 tablespoons hot sauce
• 1 tablespoon distilled white vinegar
• 1½ pounds chicken tenders
• 6 tablespoons whole-grain cornmeal
• 1/3 teaspoon cayenne pepper
• ½ teaspoon salt
• ¼ teaspoon pepper
• 2 cups carrot sticks
• 2 cups celery sticks

Spicy Blue Cheese Dip

• 2/3 cup reduced-fat (or non-fat) sour cream
• 1/3 cup crumbled low-fat blue cheese (or ¼ cup regular)
• 2 tablespoons non-fat buttermilk
• 1½ tablespoons distilled white vinegar
• ¼ teaspoon cayenne pepper (more if desired)

Procedure: Chicken Tenders

1. Preheat oven to 425°F.
2. Whisk buttermilk, hot sauce, and vinegar in a large bowl until combined.
3. Add the chicken and toss to coat.
4. Transfer to the refrigerator and let marinate for 30 minutes to one hour.
5. In a large bowl, whisk cornmeal, cayenne pepper, salt, and pepper.
6. Remove the chicken from the marinade and roll in the cornmeal mixture until evenly coated.
7. Heat a sheet pan until piping hot (this will help chicken crisp up).
8. Place chicken on the sheet pan and cook until done, approximately 8 to 10 minutes.

Dip

1. Whisk sour cream, blue cheese, buttermilk, vinegar, and cayenne pepper in a small bowl.
2. Cover and refrigerate until ready to serve.
3. To prepare the reserved drizzle sauce, combine two tablespoons of hot sauce with one tablespoon of butter.
4. When chicken is done, transfer to a platter and drizzle with the reserved hot sauce and butter mixture.
5. Serve with carrots, celery, and Spicy Blue Cheese Dip.
6. Top dip with finely sliced green onions if desired.

Reserved Drizzle Sauce

1. Combine two tablespoons of hot sauce with one tablespoon of butter.

Serve

1. When chicken is done, transfer to a platter and drizzle with the reserved hot sauce and butter mixture.
2. Serve with carrots, celery, and Spicy Blue Cheese Dip.
3. Top dip with finely sliced green onions if desired.

Note: If you like things a little milder use less hot sauce.

Credits

Recipe by AccentHealth Chef Donna Brousseau.