Buffalo Wing Plate
- 2-1/2 tablespoons Blue Cheese Dressing (recipe follows)
- 4 Boneless Buffalo Strips (recipe follows)
- 1 medium stalk celery, cut into sticks
- 1 medium carrot, cut into sticks
- 6 cherry tomatoes
- Spoon the dressing into a small dipping bowl.
- Arrange the Boneless Buffalo Strips on a plate with the celery, carrots, tomatoes, and dressing.
- Serve immediately. Can be made in 30 minutes or less
Boneless Buffalo Strips
- 1-1/2tablespoons whole grain oat ﬂour
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- 16 chicken tenderloins (about 1 pound), trimmed of tendons
- Olive oil spray
- 1 tablespoon butter
- 1-1/2 tablespoons hot sauce (a thick (preferably natural) one like WingTime), plus more to taste
- Mix the ﬂour, garlic powder, and salt in a medium shallow bowl until well combined.
- Dip one chicken strip at time into the ﬂour mixture and turn it to coat completely. Then shake off any excess ﬂour. Transfer the strip to a plate. Repeat with the remaining strips, placing them side by side on the plate until they are all coated.
- Place a large nonstick skillet over high heat. When the skillet is hot, lightly mist it with spray and add the chicken strips side by side, not touching, in a single layer (work in batches, if necessary). Cook until lightly browned on the outside and no longer pink inside, 2 to 3 minutes per side.
- Meanwhile, place a small, nonstick skillet over low heat and add the butter and hot sauce. Heat, stirring constantly, until the butter is just melted, being careful not to scorch it. Immediately remove from the heat, add the chicken strips, and toss to coat completely. Add more hot sauce, if desired. Let stand in the pan for 5 minutes, and then toss again (the sauce will stick better after resting) and serve immediately.
Blue Cheese Dressing
- 1/4 cup light mayonnaise
- 3 tablespoons plain fat free quark (I use Elli Quark)
- 3 tablespoons low-fat buttermilk
- 1/2 teaspoon hot sauce
- 1/2 teaspoon cider vinegar
- 1/2 cup crumbled reduced-fat blue cheese
- Whisk the mayonnaise, sour cream, buttermilk, hot sauce, and vinegar in a medium resealable container until smooth and well combined.
- Stir in the blue cheese until well combined.
- Seal the container and refrigerate for at least 1 hour.
- Makes about 3/4 cup plus 1 tablespoon
Chicken Satay with Peanut Dipping Sauce
- 2 tablespoons light soy sauce
- 2 tablespoons sake
- 2 tablespoons fresh lime juice
- 2 tablespoons honey
- 1 tablespoon toasted sesame oil
- 2 tablespoons minced peeled fresh ginger
- 2 tablespoons minced fresh garlic
- 1/2 teaspoon curry powder
- 1 pound boneless, skinless chicken breasts, visible fat removed
- 12 wooden skewers, soaked in water for at least 30 minutes, or metal skewers
- 4 tablespoons Peanut Dipping Sauce (recipe follows)
- Whisk the soy sauce, sake, lime juice, honey, sesame oil, ginger, garlic, and curry powder in a medium resealable container.
- Place the chicken breasts between two sheets of plastic wrap or wax paper on a ﬂat work surface. Use the ﬂat side of a meat mallet to pound them to an even 1/3-inch thickness.
- Cut them into 12 relatively even strips. Add the strips to the marinade and stir to coat thoroughly.
- Seal the container and refrigerate for at least 6 hours or overnight.
- Preheat a grill to high heat.
- Remove the chicken pieces from the marinade and let the excess drip off.
- Carefully thread each chicken piece onto a skewer, working the skewer in and out of the meat, through the center of the piece, so that it stays secure during grilling. Discard the remaining marinade.
- Grill for 2 to 3 minutes per side, or until the chicken is no longer pink inside. Serve immediately with Peanut Dipping Sauce.
Peanut Dipping Sauce
- Olive oil spray
- 2 garlic cloves, minced (about 1 tablespoon)
- 2 teaspoons minced onion
- 3 tablespoons light coconut milk (see page 16)
- 1/4 cup low-sodium chicken broth
- 2 tablespoons molasses
- 1 tablespoon light soy sauce
- 11/2 teaspoons curry powder
- 1/4 teaspoon chili powder
- 1/4 cup natural creamy peanut butter
- Lightly mist a small nonstick saucepan with spray and place it over medium heat. Add the garlic and onion and cook until the garlic and onion begin to soften and become very fragrant, about 2 minutes.
- Add the coconut milk, broth, molasses, soy sauce, curry powder, and chili powder. Slowly bring to a boil, then lower the heat and simmer, stirring occasionally, until slightly thickened, about 5 minutes.
- Remove from the heat. Slowly whisk in the peanut butter until well incorporated. Transfer to a serving bowl.
Mediterranean Layer Dip with Toasted Pita
- 1 cup garlic-flavored hummus
- 1/2 cup plain fat-free Greek yogurt
- 1/4 teaspoon ground cumin
- ½ teaspoon finely chopped mint leaves
- 1 -1/3 cups finely chopped, seeded cucumbers
- 1 -1/3 cups finely chopped, seeded Roma tomatoes
- 2 teaspoons finely chopped parsley leaves
- 1 teaspoon fresh-squeezed lemon juice
- 1 teaspoon minced garlic
- pinch of salt
- ¼ cup finely chopped red onion
- 3 ounces light feta cheese, crumbled
- 2 tablespoons chopped kalamata olives (about 8 olives)
- 6 (6- 1/2 inch diameter) whole wheat pita circles, lightly toasted and cut into wedges
- Spoon the hummus into a 6-cup glass bowl. Using a spatula, spread it evenly to make one layer.
- In a small bowl, mix the yogurt with the cumin and mint. Pour the yogurt evenly over the hummus and smooth it with the back of a spoon to form a second layer. Sprinkle the cucumbers evenly over the top
- In a medium bowl, mix together the tomatoes, parsley, lemon juice, garlic, and salt. Sprinkle the tomatoes over the cucumbers followed by the onions, the feta, then the olives.
- Cover with plastic wrap and refrigerate for at least 1 hour or up to 6 hours. Serve with pita triangles for dipping.
Recipes courtesy of celebrity nutritionist Devin Alexander