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20 minute dinner recipes

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Buffalo Chicken Sandwich

http://www.eatingwell.com/recipes/buffalo_chicken_sandwich.html

From EatingWell:  November/December 2013

This healthy Buffalo chicken sandwich recipe takes the traditional accompaniments to Buffalo chicken wings—carrots, celery and blue cheese dip—and turns them into a crunchy slaw to top the sandwich

4 servings, 1 sandwich each | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

Preparation

  1. Place flour, egg and breadcrumbs in three separate dishes. Sprinkle chicken with 1/4 teaspoon pepper. Coat both sides of the chicken with flour, shaking off any excess, then dip in egg. Finally, coat both sides with the breadcrumbs, pressing to help the crumbs stick.
  2. Heat oil in a large nonstick skillet over medium heat. Add the chicken and cook, turning once, until golden brown, 3 to 4 minutes per side. Remove from heat, cover and let stand until an instant-read thermometer inserted into the thickest part registers 165°F, 2 to 5 minutes. Transfer to a clean bowl and toss with hot sauce.
  3. Combine celery, carrot, blue cheese, sour cream and the remaining 1/8 teaspoon pepper in a medium bowl. Top each bun with chicken and 1/3 cup of the slaw.

Nutrition

Per serving : 468 Calories; 22 g Fat; 6 g Sat; 10 g Mono; 131 mg Cholesterol; 37 g Carbohydrates; 31 g Protein; 6 g Fiber; 700 mg Sodium; 467 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch, 1/2 vegetable, 3 lean meat, 1/2 medium fat meat, 1 1/2 fat