January 8, 2013

Tasty Tuesday - Buffalo Chicken Salad

I promise not to get too heavy on the Tasty Tuesday meals for those who are sticking to their New Year's resolutions of eating right and getting back into shape after all those holiday meals. After indulging in fatty foods and pasta this weekend, I'm slowing things down myself and eating portioned dinners light and hearty (oh I mean healthy). I was browsing through Food Network online when I came across their top healthy New Year's meals. 

Today's Tasty Tuesday healthy meal to start by getting back into shape in Ellie Krieger's Buffalo Chicken Salad. A salad is the best meal to have throughout the day, only because you can indulge in your favorite foods mixed in with it such as Buffalo Chicken. I enjoy a good Buffalo Chicken Pizza, but since I can't have that, I will trick my tastebuds into making my Buffalo Chicken Salad taste as if it was a slice of pizza. Ellie Krieger also makes her own blue cheese, how much healthier can this get?! 

Continue after the jump to get the recipe for Ellie Krieger's Buffalo Chicken Salad, Bon' Appetite! 


  • 2 (8-ounce) boneless, skinless chicken breast halves
  • 2 tablespoons cayenne pepper hot sauce (or other hot sauce), plus more to taste
  • 2 teaspoons olive oil
  • 2 hearts Romaine, cut into 1-inch strips (about 8 cups)
  • 4 celery stalks, thinly sliced
  • 2 carrots, coarsely grated
  • 2 scallions, green part only, sliced
  • 1/2 cup Blue Cheese Dressing, recipe follows


Preheat the broiler. Put the chicken between 2 sheets of waxed paper and pound with a mallet or hammer so the chicken is an even thickness of about 3/4-inch, then cut the chicken crosswise into 1/2-inch strips. In a large bowl, combine the hot sauce and the oil, add chicken and toss until the chicken is well coated. Arrange the chicken on a baking sheet and broil until it is cooked through, about 4 to 6 minutes, turning once.
In a large bowl combine the Romaine, celery, shredded carrots and scallions. Toss with the dressing. Divide the greens between 4 plates, top with the chicken. Serve with extra hot sauce.
Calories: 254
Total Fat: 10 grams
Saturated Fat: 3 grams
Protein: 31 grams
Total carbohydrates: 10 grams
Sugar: 5 grams
Fiber: 4 grams
Cholesterol: 74 milligrams
Sodium: 471 milligrams

Blue Cheese Dressing:

  • 2 tablespoons mayonnaise
  • 1/4 cup lowfat buttermilk
  • 1/4 cup plain fat-free yogurt
  • 1 tablespoon white vinegar
  • 1/2 teaspoon sugar
  • 1/3 cup crumbled blue cheese
  • Salt and freshly ground pepper
Fold a full sheet of paper towel into quarters and put it into a small bowl. Spoon the yogurt onto the paper towel and place in the refrigerator for 20 minutes to drain and thicken. In a medium bowl, whisk the buttermilk and thickened yogurt into the mayonnaise until smooth. Add the vinegar and sugar and continue to whisk until all the ingredients are well combined. Stir in the blue cheese and season, to taste, with salt and pepper.
Yield: 3/4 cup

For More Healthy New Year's Foods & Meals Please [Click Here]
For Buffalo Chicken Salad Recipe Link Please [Click Here]