Buffalo Chicken Tenders
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
1 lb chicken breast skinless, boneless -cut this into small strips (as small as you like)1/2 cup Frank's Buffalo Wing Sauce (or something similar to it -but watch the calorie and fat!! Franks is fat free and low calorie)1tsp ground black pepper1/2 tsp salt1 tbs Paprika3 tbs Cayenne Pepper or Red Pepper 3 tbs Olive Oil1/2 cup Whole Wheat Flour
Put flour, salt, pepper and paprika into a large sealable storage bag (1 quart ziplock, for example).
Add chicken to the bag and shake to thoroughly coat chicken in flour mixture.
Heat oil in fry pan on med-high heat.
Brown chicken on all sides until completely cooked through -will take approximately 2-3 minutes each side if an inch thick.
Preheat Oven to 350 degrees.
Place tin foil over a cookie sheet and put a wire rack on top (such as a cookie cooling rack). If unavailable, spray tin foil with cooking spray.
Once chicken is cooked through, chicken in a bown with 1/2 cup buffalo wing sauce and turn to coat chicken. Place on cookie sheet rack and bake for 10 minutes. Remove and let cool. Sprinkle with cayenne pepper to your taste (use all 3 tbs if you want spicy, less if you do not.) You may also place in a bag to coat thoroughly. Place back in the oven and bake an additional 5-10 minutes. They will not "crisp" up, but will get a nice glaze on them.
Remove from oven and let cool.
I place these in a whole wheat, low carb tortilla with romaine lettuce and reduced fat chedder cheese to make a wrap for my fiance's dinner. He LOVES these and has them in place of the fried buffalo chicken wraps he'd get from a restaurant next door. You can also place top a salad with these for a spicy protein kick or eat them seperately for a good snack. Hope you enjoy!!
Number of Servings: 1
Recipe submitted by SparkPeople user ALEIGH8117.
Add chicken to the bag and shake to thoroughly coat chicken in flour mixture.
Heat oil in fry pan on med-high heat.
Brown chicken on all sides until completely cooked through -will take approximately 2-3 minutes each side if an inch thick.
Preheat Oven to 350 degrees.
Place tin foil over a cookie sheet and put a wire rack on top (such as a cookie cooling rack). If unavailable, spray tin foil with cooking spray.
Once chicken is cooked through, chicken in a bown with 1/2 cup buffalo wing sauce and turn to coat chicken. Place on cookie sheet rack and bake for 10 minutes. Remove and let cool. Sprinkle with cayenne pepper to your taste (use all 3 tbs if you want spicy, less if you do not.) You may also place in a bag to coat thoroughly. Place back in the oven and bake an additional 5-10 minutes. They will not "crisp" up, but will get a nice glaze on them.
Remove from oven and let cool.
I place these in a whole wheat, low carb tortilla with romaine lettuce and reduced fat chedder cheese to make a wrap for my fiance's dinner. He LOVES these and has them in place of the fried buffalo chicken wraps he'd get from a restaurant next door. You can also place top a salad with these for a spicy protein kick or eat them seperately for a good snack. Hope you enjoy!!
Number of Servings: 1
Recipe submitted by SparkPeople user ALEIGH8117.
Nutritional Info Amount Per Serving
- Calories: 738.5
- Total Fat: 45.3 g
- Cholesterol: 41.2 mg
- Sodium: 4,898.3 mg
- Total Carbs: 54.8 g
- Dietary Fiber: 13.3 g
- Protein: 27.1 g
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