Recipe of the Week:
Buffalo Chicken with Celery and "Ranch" Dressing
This fun recipe can be used for Lunch, Dinner, or as Hors D'oeuvres for a Party you're hosting!
Buffalo Chicken
1 lb of lean skinless, boneless chicken breast cut into 2 ounce slices
3/4 cup fat-free chicken broth
1/2 cup hot sauce
1/2 tsp paprika
1/4 tsp cayenne
Heat a nonstick skillet wit 1/4 cup of chicken broth over medium heat. Add the chicken breast slices and simmer until cooked. Add water if all broth evaporates before the chicken is cooked. Remove the chicken and drain. To a fresh pan (or rinse the pan), add the hot sauce, remaining chicken broth, and spices. Return the drained chicken to the pan with the hot sauce mixture and simmer for 3 minutes. Turn fire off and let sit to absorb spices.
4 ounces (2 chicken strips) equals approximately 100 calories.
Celery
6 medium celery stalks cut into 12 small strips
(each small strip will equal about 5 calories)
"Ranch" Dressing
1/2 cup fat-free sour cream
1/2 cup fat-free mayonnaise
1 tbsp garlic powder
1 tsp oregano
1 tsp dill weed
1 tsp chives
1 tsp dried parsley
1 tsp pepper
Blend together mayonnaise and sour cream until they are uniform in color and texture. Combine the spices in a separate container and add to creamy base. Blend until spices are evenly distributed throughout. Serve in 1/4 cup container with chicken and celery.
Note that a measured 1/4 cup is equal to 4 tablespoons. In this case, 4 tablespoons of dressing equals 50 calories. If possible, try to keep to 2 tablespoons, which equals 25 calories.
Serving Size Summary:
2 two-ounce chicken strips (4 ounces protein), 3 small celery strips, and 2 tablespoons of dressing = 140 calories
Double serving for a heartier meal for higher protein requirements or for maintenance phase:
4 two-ounce chicken strips (8 ounces protein), 6 small celery strips, and 1/4 cup dressing =
280 calories