Tuesday, July 5, 2011

Buffalo Chicken Salad with Low Fat Homemade Buttermilk Ranch

Don't let the low fat description of this recipe scare you:  I promise it is full of flavor.  I was inspired by the traditional buffalo chicken wings and ranch dipping sauce but wanted to make a healthy version for dinner one night.  Using marinated chicken tenders and a buttermilk homemade ranch dressing, you won't even miss the real thing.  Enjoy!

Fresh low fat salad that is packed with spice and flavor
Buffalo Chicken Salad Ingredients:
Hot "wing" sauce
2tsp olive oil
Red wine vinegar
Garlic powder
1lb chicken tenders
Mixed salad greens
Cucumber, diced
Cherry tomatoes, halved
Baby carrots, quartered
Celery sticks

Homemade Low Fat Buttermilk Ranch Dressing Ingredients:
Buttermilk ranch ready to chill and thicken
[This makes about 1 1/2c of salad dressing]
1tbs olive oil
2tsp cider vinegar
1 packet truvia or 1 tsp sugar
1/4tsp dried marjoram
3/4c buttermilk
3tbs nonfat greek yogurt
2tbs canola or lowfat mayo
2tbs chopped onion
2tbs minced parsley
1 garlic clove, minced

1.  Marinate chicken tenders in hot sauce, olive oil, lots of garlic powder and red wine vinegar overnight.  (I didn't measure my ingredients but if I had to guess I would say I used 1/3c hot sauce to 3tbs red wine vinegar, 2 tsp of garlic powder and 1tbs olive oil).
2. Meanwhile make your dressing: Whisk together all ingredients, adding oil in a steady stream last.  Refrigerate 6 hours or more to thicken.
3. Remove chicken from marinade and place on a baking sheet.  Bake at 400F for 15 minutes or until done.
4. Meanwhile, assemble your salad.  Top with chicken and serve with ranch to toss or dip chicken strips in.  Enjoy without guilt!

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