Spicy Finger Lickin' Fried Chicken Strips with Blue Cheese Dressing

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Spicy Finger Lickin' Fried Chicken Strips with Blue Cheese Dressing

ingredients

Chicken
1 lb. chicken tenders
1/2 cup low-fat buttermilk
Several drops hot sauce
1/2 cup flour
1/2 tsp. paprika
1/2 tsp. black pepper
1/4 tsp. ground red pepper
1 1/2 Tbsp. canola oil

Dressing
1/2 cup nonfat mayonnaise
1 Tbsp. red wine vinegar
1 tsp. bottled minced garlic
1 1/3 Tbsp. crumbled blue cheese
1/4 tsp. black pepper

preparation

1. Coat each tender in a mixture of the buttermilk and hot sauce.
2. Combine the flour, paprika, black pepper, and ground red pepper. Dredge each tenderloin in the flour mixture, shaking off excess
3. Heat the oil in a large nonstick skillet over medium-high heat. Add the tenders and cook for about 3 minutes per side. Remove and drain on paper towels.
4. Combine all the dressing ingredients. Serve the chicken with some of the dressing on the side.

nutrition

Makes 3 servings as a main meal
Makes 6 servings as an appetizer
Serving size: As a main meal, 4 strips with 2 Tbsp. dressing
As an appetizer, 2 strips with 1 Tbsp. dressing
Preparation time: 15 minutes
Cooking time: 8 minutes

As a main dish
Starch exchanges 1
Lean meat exchanges 5
Fat exchanges 1

Amount per serving
Calories 345
Calories from Fat 110
Total Fat 12 g
Saturated Fat 2.4 g
Trans Fat 0 g
Cholesterol 90 mg
Sodium 440 mg
Total Carbohydrate 20 g
Dietary Fiber 1 g
Sugars 4 g
Protein 36 g

As an appetizer
Starch exchanges 0.5
Lean meat exchanges 2
Fat exchanges 0.5

Amount per serving
Calories 175
Calories from Fat 55
Total Fat 6 g
Saturated Fat 1.2 g
Trans Fat 0 g
Cholesterol 45 mg
Sodium 220 mg
Total Carbohydrate 10 g
Dietary Fiber 0 g
Sugars 2 g
Protein 18 g