Skinny Buffalo Chicken Salad

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Ingredients(2 salads)

  • 1 medium onion
  • 1 Tbsp butter
  • 2 individually packaged chicken breasts - about the size and thickness of your palm
  • Kosher salt,  Restaurant style black pepper
  • Spanish style paprika 
  • Cooking spray
  • Buffalo sauce  - I used Moore's (use your favorite kind)
  • Romaine lettuce mix
  • 1 medium carrot, peeled and cut thin on bias
  • 1 celery stalk, cleaned and cut thin on bias
  • 1 cucumber, peeled and cut into matchsticks
  • 1/3 cup grape tomatoes, cut in half 
  • 1/2 cup reduced fat blue cheese crumbles 

Dressing

  • 6 oz container fat free plain Greek yogurt
  • 1/2 cup 2 % milk (or whatever you have on hand)
  • 2 Tbsp Hidden Valley Ranch mix packet
    • if you prefer to not use a mix, you could sub juice of a lemon and a bunch of herbs - chives, parsley, dill, etc., plus salt and pepper. 

Written Method:

  • Peel and slice a yellow onion into thin rings and cook over low-medium low with 1 Tbsp butter until very soft and caramelized and sweet.  I used a non-stick pan for this.
  • While the onions are cooking, get the chicken breasts seasoned and ready to cook with kosher salt, black pepper, and spanish style paprika.  
  • Turn the chicken over, cut them into bite sized pieces and season the other side.
  • Let's check those onions.  After they are done remove them to bowl, wipe out the pan and use it to cook the chicken.  
  • Before we get to the chicken, let's make this dressing.  

Dressing - 

  • Let's start with a base of 6 oz plain Greek yogurt.  
  • Add a 1/2 cup of milk.  
  • Add 2 Tbsp of Hidden Valley Ranch Dressing mix (from a packet).  If you prefer to not use this, you could add in some finely chopped herbs (like parsley, dill and chives... and salt/pepper) and perhaps the juice of a lemon.  
Chicken - 
  • Okay folks, it's time to cook our chicken pieces now.  Over medium to medium-high heat, spray the same pan that you used for the onions with some cooking spray and "pan grill" the chicken on both sides until just done.  These will cook very quickly, so please watch and don't overcook them and allow them to dry out.  
  • Once you have the chicken in the pan, start heating about a cup or so of the buffalo sauce in a small saucepan of low heat.
  • Once the chicken are just cooked through, add them to the warm buffalo sauce, toss to coat them in the sauce, and turn off the heat.
  • While the chicken is hanging out in the warm buffalo sauce, let's build the salad.  
  • I used a romaine mix, then added all the things I enjoy with buffalo wings - crunchy carrots (sliced very thin), celery (very thin), cucumbers (matchsticks), the buffalo chicken pieces, sweet baby grape tomatoes cut in half, crumbled low fat blue cheese, some of those sweet caramelized onions, then drizzled some of our dressing over the top!  

This salad is SWEET - SOUR - SPICY - TANGY - CRUNCHY - SMOOTH - HOT & COOL!

........and SKINNY!  :)