Twisted Buffalo Strips

Macros / Serving Size

Protein 39 g |  Fat 23 g | Carbs 51 g

% Calories of Macros / Serving Size

Calories 564 | Protein 24 % | Fat 37 % | Carbs 36 %

Nutrients / Serving Size

Fiber 2 g | Sodium 664 mg | Sat. Fat 6 g

Ingredients (Serves 4)

• 1 lb. boneless skinless chicken breasts
• 1/4 cup milk
• 2 tablespoons hot sauce
• 1/2 cup olive oil mayonnaise
• 3/4 cups finely crushed rice crackers
• 1/3 cup shredded cheddar cheese
• 3 medium-sized potatoes
• 1/2 medium-size onion
• 6 oz. plain non-fat Greek yogurt
• 1 teaspoon lime juice
• 2 tablespoons fresh cilantro (chopped)

Directions

1. Slice 1 lb. of fresh, boneless skinless chicken breasts (or thighs) into 1 inch wide strips.
2. Mix ¼ cup of milk, 2 tbsp. of hot sauce and ½ cup of olive oil mayonnaise together in a bowl until well blended.
3. Finely crush enough rice crackers (any flavor) to make about ¾ cup of crumbs, and then mix in 1/3 cup of finely shredded cheddar cheese.
4. Dip a strip of chicken in the mayonnaise and then the cracker/cheese crumbs. Dip it again in the mayonnaise and then lastly the cracker/cheese crumbs. Place the “double breaded” strip on a baking sheet that has been lightly oiled to prevent sticking. Repeat step 4 for the remaining chicken strips.
5. Bake the strips (not touching) for 20-25 minutes at 350 degrees F. Half way through the baking time, turn the strips.
6. While the chicken strips are baking, wash and cut three medium-sized potatoes into chunks and dice ½ a medium- size onion. Season with a little salt and pepper to taste. Add 2 tbsp. of water and microwave in a covered dish for 6-8 minutes.
7. For the dipping sauce, mix 6 oz. of plain non-fat Greek yogurt with 1 tsp. of lime juice and 2 tbsp. of chopped, fresh cilantro. (2 tsp. of dried cilantro can be used instead of fresh cilantro.)
8. Serve ¼ of the chicken strips and ¼ of the dipping sauce, with ¼ the potatoes and 4-5 celery and carrot sticks. (For a little more heat, add some hot sauce to the dipping sauce.) 

Notes

• The dipping sauce can be used as dressing on your favorite salad or in place of sour cream for tacos.
• Use some buffalo chicken strips as a source of protein to top your favorite salad.
• Whole wheat crackers or panko can be used in place of rice crackers.
• Nutrition analysis is based on the use of nonfat (skim) liquid milk, reduced fat olive oil mayonnaise, 3 oz. finely crushed rice crackers, and lime juice concentrate with no added sugar.