join me in the kitchen

Buffalo Chicken Salad

There’s something about Buffalo Chicken that makes it feel like junk food.  Maybe it’s because of the frequency of buffalo tenders on bar menus.  But the truth is, it doesn’t have to be bad for you.  You can enjoy the delicious flavor without lots of fat and calories!

I know many of my readers love Buffalo chicken, as do my husband and I.  When my husband handed me his Men’s Fitness magazine and showed me this recipe, I decided to make it immediatley.  What a great, easy, tasty, and healthful weeknight supper!  (And who would have guessed I’d be getting recipes from men mags!  Though, it was Ellie Krieger who submitted this to the magazine!)

(This recipe made me think of Tina from Carrots ‘n’ Cake because I know how much she loves Buffalo chicken!  Low and behold–she and her husband had Buffalo Chicken Lasagna last night!  Maybe the onslaught of cold weather created a widespread yearning for all things hot & spicy!)

Buffalo Chicken Salad:

  • 2 cups romaine lettuce, chopped
  • 1 small bunch scallions, finely chopped
  • 4 stalks celery, coarsely chopped
  • 3 carrots, grated
  • 1 cup cherry or grape tomatoes, cut in half
  • 4 tablespoons (or more!) Franks Red Hot Buffalo sauce
  • 2 skinless, boneless chicken breasts sliced (or even easier–“stir fry chicken strips”)
  • 2 tablespoons olive oil
  • 2 small handfuls mozzarella cheese, grated
  • blue cheese crumbles*
  • low fat blue cheese dressing*

In a large bowl combine oil and buffalo sauce.  (Use as much or as little sauce as you’d like!)  Add the chicken tenders (either breasts sliced up or use the “stir fry chicken strips” as I did) and using your hands to mix, fully coat chicken with sauce.

Spray a hot grill pan with cooking spray.  Cook the chicken on the pan until done.

While chicken is cooking, portion your lettuce and veggies into two large salad bowls.  Top with cooked chicken, a sprinkle of crumbled cheese, a handful of grated cheese, and dressing.  Garnish with additional chopped scallions.

*Note: I know I am the minority here, but I don’t eat blue cheese.  For our salads, I replaced blue cheese crumbles with goat cheese crumbles, and blue cheese dressing with ranch dressing.

Also note, this recipe is gluten free.  Be aware, however, that some brands of blue cheese contain gluten.  Read the package label carefully when making your purchase.

Adapted from recipes found in Men’s Fitness Magazine November 2008 issue.

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