Crispy Buffalo Chicken Tenders Recipe

Looking for an easy Crispy Buffalo Chicken Tenders recipe? Learn how to make Crispy Buffalo Chicken Tenders using healthy ingredients.


Submitted by toyzilla

Makes 2 servings



Makes 2 servings. Calories: 258. After trying many different ways come up with a worthy version of chicken wings, this is the winner.

Recipe Ingredients for Crispy Buffalo Chicken Tenders

1/4 cup panko japanese style bread crumbs
4 servings reduced fat Parmesan
8 oz chicken breast
1/4 cup egg beaters
2 tbsp franks red hot wing sauce
1/8 cup crumbled blue cheese
2 tbsp fat free sour cream
10 baby carrots
1 cup strips 2 large stalks cut up

Recipe Directions for Crispy Buffalo Chicken Tenders

  1. Cut chicken into 12 thin slices

  2. Mix panko and dry Parmesan cheese together in bowl with 1/4 tsp salt 1/4 tsp pepper

  3. Mix 1 Tbsp red wing sauce with egg beaters

  4. Heat nonstick pan to medium heat and coat with cooking spray

  5. Coat chicken in the egg mixture and then coat with panko mixture.

  6. Put evenly into heated pan

  7. cook 1 minute on each side at medium heat or until each side is solid.

  8. reduce heat to med-low and cook, changing sides until chicken is cooked through. Shouldn't take more than 2 or 3 minutes depending on thickness. The reduced heat ensures that the panko doesn't burn on the edges.

  9. Serve with blue cheese sauce, Hot sauce to taste and baby carrots and cut up celery stalks

  10. Blue cheese sauce -

  11. Mix blue cheese and non-fat sour cream together. I just push down on the blue cheese until it flattens and mix together with the sour cream.

Categories

Main Dish

Nutrition Facts
Serving Size 308.9g
Amount Per Serving
Calories
258
Calories from Fat
63
% Daily Value*
Total Fat
7.0g
11%
Saturated Fat
2.9g
15%
Trans Fat
0.0g
Cholesterol
83mg
28%
Sodium
1076mg
45%
Potassium
345mg
10%
Total Carbohydrates
17.8g
6%
Dietary Fiber
2.7g
11%
Sugars
5.4g
Protein
32.0g
Vitamin A 147% Vitamin C 6%
Calcium 18% Iron 4%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
C
  Good points
  • Very high in vitamin A
  •   Bad points
  • High in cholesterol
  • High in sodium
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