Buffalo Chicken Fingers (160 cals) and Bleu Cheese Dip

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Hrl1993
Hrl1993 Posts: 106 Member
in Recipes
Made this tonight to kick a craving for Hooters hot wings...close enough!

Ingredients (for one serving):
4 oz boneless, skinless chicken breast
2 tbsp liquid egg whites (or 1 regular egg white I suppose)
1/3 cup Frank's hot sauce
1/6 cup Panko breadcrumbs
Garlic Powder (to taste)
Cayenne Pepper (to taste)

Preheat oven to 375.

Mix up Frank's (or whatever hot sauce your heart desires) and egg whites.

Pound chicken breast thin and cut into chicken finger sized strips. Put strips in a ziploc bag and pour the hot sauce/egg mixture over it and shake up. If you let it sit for a while, the strips will absorb more sauce, but if you don't have time, you don't have to let it sit.

Combine breadcrumbs and the desired amount of garlic powder and cayenne pepper in a bowl you can dip the strips in. I recommend using more cayenne powder if you didn't let the chicken sit in the hot sauce/egg mix for very long, but it depends on how spicy you want it.

Take strips out of bag, and dip both sides in the breadcrumb mixture. Place them on a tin-foiled and PAM-ed baking sheet, and place in the oven for 4 minutes. After 5 minutes, flip them and let them bake for 5 more. Broil on high for the last 1-2 minutes to make them super crispy. Then you're done!

If you want a bleu cheese dip for them, mix up 1 tbsp low fat mayo (15 cals/tbsp kind), 1 wedge laughing cow bleu cheese and a little more hot saue if you want. Doesn't make a dressing consistency, more of a thick dip, but it's just fine!

This is 160 calories, or 210 with the bleu cheese dip.
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Replies

  • dmmihelcic
    dmmihelcic Posts: 161 Member
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    Like the looks of this one....
  • Fockertots
    Fockertots Posts: 221
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    How many chicken strips does it make?
    And then it's 160 per strip or for all of them?
  • Ephena
    Ephena Posts: 615 Member
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    Sounds awesome, thanks for the idea.
  • cafqueen
    cafqueen Posts: 14 Member
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    sounds like what I had for supper last night, only I dip in franks red hot and plain yogurt!
  • pholbert
    pholbert Posts: 575 Member
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    sounds good
  • angieroo2
    angieroo2 Posts: 973 Member
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    i'll be making that one for sure.
  • shady1987dre
    shady1987dre Posts: 186 Member
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    :drinker:
  • jadedbutterfly71
    jadedbutterfly71 Posts: 83 Member
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    Sounds really good!
  • Derpina7
    Derpina7 Posts: 552 Member
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    Ohhh I love you :flowerforyou: hahah. I will be trying this out for sure, hot wings = my weakness
  • lisabrezina1980
    lisabrezina1980 Posts: 60 Member
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    bump for tomorrow
  • croberson8711
    croberson8711 Posts: 67
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    Oh my gosh, thank you SO much for sharing! I love buffalo wings w/ bleu cheese so this will be a HUGE help!
  • c3js80
    c3js80 Posts: 82 Member
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    save
  • stellapiano
    stellapiano Posts: 45 Member
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    Wonderful! Buffalo chicken is one of my favourite foods ever, so I'm glad to find a decently healthy version of it.
  • tessajanelle
    tessajanelle Posts: 1
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    Sounds like what we're having for dinner tonight ;) Thanks for posting!
  • Hrl1993
    Hrl1993 Posts: 106 Member
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    How many chicken strips does it make?
    And then it's 160 per strip or for all of them?

    Hard to say, it depends how thin you flatten the chicken and how thin you cut the strips. I think mine made like 6 strips or so. And 160 cals for all of them!
  • aleciaj7
    aleciaj7 Posts: 39
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    bump
  • bulbadoof
    bulbadoof Posts: 1,058 Member
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    Things I never thought I'd eat again.

    OP, I love you.
  • belindab10
    belindab10 Posts: 29 Member
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    bump
  • ashlielinn
    ashlielinn Posts: 920
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    Bump!
  • Hawkian
    Hawkian Posts: 87 Member
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    Hardcore awesome, I LOVE Panko breadcrumbs. Will be trying this.

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