Light Buffalo Chicken Salad

Submitted by Maito

"Light, and very yummy! Slightly adapted from an Ellie Krieger recipe from Healthy Appetite on the Food Network."

 

• Ready In: 40mins
• Ingredients: 17
• Serves: 2-4

ingredients

• Blue Cheese Dressing

• 2 tablespoons nonfat plain yogurt
• 2 tablespoons low-fat buttermilk
• 1 tablespoon reduced-fat mayonnaise
• 1⁄2 tablespoon white vinegar
• 1⁄4 teaspoon sugar
• 2 -3 tablespoons crumbled blue cheese (about an ounce)
• fresh ground pepper

• Chicken

• 1 1⁄2 tablespoons hot sauce
• 2 teaspoons canola oil
• 2 (8 ounce) boneless skinless chicken breasts

• Salad

• 2 romaine lettuce hearts, cut into 1-inch strips (about 8 cups)
• 3 celery ribs, sliced
• 2 carrots, sliced
• 2 green onions, green part only, sliced

• Optional Salad ingredients

• sliced mushrooms
• diced tomato
• low fat bacon bits

directions

1. Fold one sheet of paper towel into quarters and place on a small plate. Spoon yogurt onto paper towel and refrigerate for about 20 minutes. This will allow it to drain and thicken.
2. Whisk buttermilk, thickened yogurt and mayonnaise until smooth. Add vinegar and sugar and combine well. Stir in blue cheese and pepper, to taste.
3. Combine hot sauce and oil. Add chicken and coat well. Barbecue chicken until cooked through. Cut chicken into bite size pieces for the salad.
4. Place salad ingredients on plates. Top with dressing and chicken. Serve with extra hot sauce, if desired.

Reviews

[LifeIsGood]

Healthy goodness. I really loved the flavor combinations in this healthy dinner salad. The hot sauce (I used Frank's) played nicely off of the creamy/cool salad dressing. I used feta instead of blue cheese (due to an allery). Delicious, easy and healthy. Love it!

 

[appleydapply]

This is a great, quick recipe when made with leftover chicken like I did. I simply sliced some roast chicken and warmed it in a skillet with the hot sauce and a bit of oil. Then served as directed except w/ grated carrots. The dressing didn't taste low-fat; I will try adding non-fat yogurt to my usual blue-cheese dressing in the future!

 

[2Bleu]

This is a lovely and very light salad. I saute'ed the chicken in oil and hot sauce and piled it high atop the salad to serve. This made a wonderful presentation. The dressing is very good, and you don't taste the low-fat in it. It tastes like a wonderful, full flavored dressing. I didn't use bacon bits as I had none, but sure wish I had as we feel they would go perfect with this recipe. Thanks for sharing. :)

 

[SweetsLady]

Scrumptious lunch! I didn't have celery and used grated carrot instead of sliced. I can't wait to share it with dh. Thanks for sharing the recipe!

 

[Stacee R.]

I was looking for a lower fat Buffalo Chicken Salad and I do believe I've found it! I cut the salad ingredients in half and made the full amount of dressing. I used one large chicken breast (cut into bite-size pieces) and, with Maito's permission, cooked it in the recipe amount of oil with 2 T Frank's Red Hot. The sauce it makes is wonderful and spicy when adding it to the salad with the dressing. I loved it! Thanks for sharing this great salad recipe, Maito! **Made for PRMR**