Healthier Buffalo Chicken
by Amber Pankonin, Registered Dietitian, Beginning Well, Lincoln, Nebraska
Converting the classic flavors in buffalo chicken from a sandwich to a salad makes for a healthier version with less fat and fewer calories, while also cutting back on carbs. Here, Amber skips the batter and frying, buttered and toasted bread, and heavy dressing and opts for poached chicken served over a bed of greens.
- 1 pound boneless skinless Smart Chicken breasts
- 4 to 6 tablespoons Frank’s Red Hot Buffalo Sauce
- 6 cups green leaf lettuce, shredded
- ½ red onion, sliced into rings
- 1 cup matchstick carrots
- 2 cups chopped celery
- 4 tablespoons blue cheese crumbles
- 2 tablespoons chopped green onion, for serving
In a medium saucepan, cover chicken breasts with water and bring to a boil. Lower the heat, cover, and let simmer. Poach the chicken for 20 minutes. Remove pan from heat and transfer chicken to a cutting board to cool. Once chicken is cool, shred into bite-sized pieces. Combine shredded chicken with hot sauce and set aside.
Meanwhile, while chicken is simmering, layer green leaf lettuce, chopped celery, red onion slices, shredded carrots, and celery in a large bowl. Place buffalo chicken mixture over celery and top with blue cheese crumbles and chopped green onion.
If additional dressing is desired, top with your favorite low-calorie dressing or oil and vinegar.