There are few party foods as universally loved as buffalo chicken – wings or strips – with blue cheese dip. This easy recipe uses strips of chicken or turkey rather than wings – more meat, less skin and fat. The classic formula for restaurant-style Buffalo chicken wing sauce is half butter, half hot sauce; using barbecue sauce cuts back dramatically on the fat and calories! I like to use a mild tomato-based sauce – it allows the flavor of the hot sauce to come through. If you want to make them in advance, you can freeze the dipped chicken strips on a baking sheet, then transfer to a plastic bag. When you’re ready to bake them place the frozen strips on a cookie sheet and bake as directed – there’s no need to thaw them first. If you want to skip the blue cheese dip, bottled low fat ranch and creamy cucumber dressing make great, easy dips too.
BBQ Buffalo Chicken Strips with Blue Cheese Dip
1 lb. skinless, boneless chicken or turkey breasts, cut into strips
1/4 cup flour
Salt & pepper to taste
1/2 cup barbecue sauce
1/4 cup hot sauce (such as Frank’s Red Hot sauce)
Blue Cheese Dip:
1/2 cup low fat sour cream or plain yogurt
2 Tbsp. light mayonnaise
2 oz. blue cheese, crumbled 1 green onion, finely chopped
Preheat oven to 400ºF. Season flour with salt and pepper in a shallow dish. Stir together the barbecue sauce and hot sauce in another dish.
Dredge chicken strips in the flour to coat, then dip into the barbecue sauce mixture and turn to coat all over. Place on a baking sheet that has been sprayed with nonstick spray. Bake for 20 minutes, or until cooked through.
To make the blue cheese dip, stir together all the dip ingredients. Serve warm, with blue cheese dip.
Makes about 1 dozen strips.
Per strip: 60 calories, 0.9 g total fat (0.2 g saturated fat, 0.2 g monounsaturated fat, 0.2 g polyunsaturated fat), 8.9 g protein, 3.4 g carbohydrate, 21.9 mg cholesterol, 0.7 g fiber. 14% calories from fat