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Sunday, January 31 2016

ingredients
    Nonstick cooking spray
3    tablespoons   flour
1/4   teaspoon   black pepper
1/8   teaspoon   salt
1/4   cup   lowfat buttermilk
2    tablespoons   bottled lower-sodium Buffalo wing sauce, such as Wing Time®*
1    tablespoon   honey
1    tablespoon   Dijon-style mustard
1    cup   whole wheat panko or panko (Japanese-style bread crumbs)
2    tablespoons   whole-grain cornmeal
1    pound   skinless, boneless chicken breast, cut into 4x1-inch pieces
3/4   cup   plain fat-free Greek yogurt
2    tablespoons   bottled light blue cheese salad dressing
2    tablespoons   crumbled blue cheese
12      carrot sticks
12      celery sticks
directions
Preheat oven to 450 degrees F. Lightly coat a 15x10x1-inch baking pan with cooking spray. In a shallow dish combine flour, pepper, and salt. In another shallow dish beat together buttermilk, buffalo wing sauce, honey, and mustard. In a third shallow dish combine panko and cornmeal. Dip each chicken piece into the flour mixture to coat. Transfer to the buttermilk mixture and toss to coat, draining off any excess mixture. Transfer to panko mixture and toss to coat. Place breaded chicken pieces on the prepared baking pan. Lightly coat breaded chicken pieces with cooking spray.
Bake for 10 to 15 minutes or until crisp and no longer pink, turning once halfway through baking.
Meanwhile, in a small bowl combine yogurt, salad dressing, and blue cheese. Serve chicken pieces with blue cheese-yogurt mixture. Serve with carrot and celery sticks.
Tip
*Test Kitchen Tip:
Check the label for wing sauce that has 40 mg sodium or less per 2 tablespoons.

NUTRITION INFORMATION

Per Serving: cal. (kcal) 114, Fat, total (g) 3, chol. (mg) 26, sat. fat (g) 1, carb. (g) 11, Monounsaturated fat (g) 1, Polyunsaturated fat (g) 0, Trans fatty acid (g) 0, fiber (g) 1, sugar (g) 3, pro. (g) 11, vit. A (IU) 1923.04, vit. C (mg) 1.82, Thiamin (mg) 0.06, Riboflavin (mg) 0.11, Niacin (mg) 4.27, Pyridoxine (Vit. B6) (mg) 0.32, Folate (µg) 11.53, Cobalamin (Vit. B12) (µg) 0.21, sodium (mg) 174, Potassium (mg) 228, calcium (mg) 38, iron (mg) 0.44, Starch () 0.5, Lean Meat () 1.5, Carb Choice () 0.5, Percent Daily Values are based on a 2,000 calorie diet
 

Posted by: AT 02:35 am   |  Permalink   |  0 Comments  |  Email
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