Buffalo Chicken Salad

From EatingWell: January/February 2013

All the flavor of Buffalo chicken wings is packed into this irresistible, healthy salad. But unlike chicken wings, you can eat a big serving of this healthy Buffalo chicken salad recipe for just 291 calories.

Makes: 4 servings, 2 1/2 cups salad & 3 oz. chicken each

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

1/2 cup crumbled reduced-fat blue cheese plus 1/4 cup, divided
6 tablespoons buttermilk
4 teaspoons red-wine vinegar, divided
1/4 teaspoon freshly ground pepper, divided
1 pound boneless, skinless chicken breast, cut into 3/4-inch pieces
2 tablespoons all-purpose flour
1 tablespoon extra-virgin olive oil
2 tablespoons hot sauce, such as Frank’s Red Hot
8 cups chopped romaine lettuce
3 large carrots, chopped
3 large stalks celery, chopped
1 large cucumber, peeled, seeded and chopped

Preparation

Combine 1/2 cup blue cheese in a small bowl with buttermilk, 2 teaspoons vinegar and 1/8 teaspoon pepper; mix well, mashing slightly with a fork. Set aside.
Place chicken in another bowl; sprinkle with flour and the remaining 1/8 teaspoon pepper and toss until coated.
Heat oil in a large nonstick skillet over medium-high heat until very hot. Add the chicken and cook, turning occasionally, until just cooked through, 6 to 7 minutes. Stir in hot sauce and the remaining 2 teaspoons vinegar and cook, stirring often, until the chicken is coated, about 1 minute.
Combine lettuce, carrots, celery and cucumber in a large bowl; add the reserved dressing and toss to coat. Divide the salad among 4 plates and top each with an equal portion of chicken and 1 tablespoon each of the reserved blue cheese.

Nutrition

Per serving: 291 calories; 11 g fat ( 4 g sat , 4 g mono ); 75 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 32 g protein; 5 g fiber; 607 mg sodium; 832 mg potassium.

Nutrition Bonus: Vitamin A (350% daily value), Folate (44% dv), Vitamin C (25% dv), Potassium (24% dv).

Carbohydrate Servings: 1

Exchanges: 2 vegetable, 2 1/2 lean meat, 1 medium-fat meat, 1/2 fat

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