243
calories per serving
Total
time 30 minutes
Makes 8 Appetizer Servings
Blue-Cheese
dressing
2/3 cup
reduced-fat sour cream
2 Tbsp.
light mayonnaise
2 Tbsp. cider
vinegar
6 Tbsp.
crumbled blue cheese
Chicken
½ cup
all-purpose flour
¼ cup whole
wheat breadcrumbs
2 tsp.
cayenne (ground red pepper)
Salt
2 large egg
whites
6 Tbsp. hot
red pepper sauce
1½ lb.
boneless chicken tenders, cut into 40 pieces
2 Tbsp. canola
oil
2 tsp.
unsalted butter
Celery and
carrot sticks
1.
In small bowl, combine
all dressing ingredients; set aside.
2.
In pie plate or shallow
dish, combine flour, breadcrumbs, cayenne, and 2 teaspoons salt. In separate
bowl, beat egg whites and 1 tablespoon red pepper sauce.
3.
Dip chicken tenders in
egg mixture, then in flour mixture to coat.
4.
In large nonstick
skillet on medium-high, heat 1 tablespoon oil. Add half of the chicken and cook
4 to 5 minutes, or until browned, stirring often. Remove chicken from skillet,
set aside, and cover loosely with foil to keep warm. Add remaining oil to pan
and cook remaining chicken.
5.
In large, glass bowl,
microwave remaining hot sauce and butter until melted; add cooked chicken to
bowl, tossing to coat. Serve with dressing and celery and carrot sticks.
Each
serving about 22 g
protein, 10 g carbohydrate, 12 g total fat (4 g saturated), 1 g fiber, 66 mg
cholesterol, 1148 mg sodium.