Buffalo Chicken Sandwich

Buffalo Chicken Sandwich

1 Review
From: EatingWell Magazine, 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

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 tablespoons all-purpose flour
  • 1 large egg, lightly beaten
  • 3/4 cup coarse dry breadcrumbs (panko), preferably whole-wheat
  • 4 large boneless, skinless chicken thighs (about 1 1/4 pounds), trimmed
  • 1/4 teaspoon freshly ground pepper plus 1/8 teaspoon, divided
  • 2 tablespoons extra-virgin olive oil
  • 3 tablespoons hot sauce, such as Frank's RedHot
  • 3/4 cup thinly sliced celery
  • 3/4 cup thinly sliced carrot
  • 1/4 cup crumbled blue cheese
  • 2 tablespoons reduced-fat sour cream
  • 4 small whole-wheat hamburger buns, toasted

Preparation

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  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 information

  • Serving size: 1 sandwich
  • Per serving: 468 calories; 22 g fat(6 g sat); 6 g fiber; 37 g carbohydrates; 31 g protein; 50 mcg folate; 131 mg cholesterol; 6 g sugars; 4 g added sugars; 4321 IU vitamin A; 10 mg vitamin C; 132 mg calcium; 3 mg iron; 735 mg sodium; 467 mg potassium
  • Nutrition Bonus: Vitamin A (87% daily value), Zinc (24% dv), Iron (19% dv), Vitamin C (17% dv), Magnesium (16% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2 starch, 1/2 vegetable, 3 lean meat, 1/2 medium-fat meat, 1 1/2 fat

Reviews 1

March 24, 2016
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By: Ashlee Yap
SO tasty! This is one of my all time favorite recipes from EW. The recipe for the chicken alone is a great staple that allows you to mix and match toppings. Pros: Easy, delicious, cheap Cons: None!