ingredients
Nonstick cooking spray
3 tablespoons flour
1/4 teaspoon black pepper
1/8 teaspoon salt
1/4 cup lowfat buttermilk
2 tablespoons bottled lower-sodium Buffalo wing sauce, such as Wing Time®*
1 tablespoon honey
1 tablespoon Dijon-style mustard
1 cup whole wheat panko or panko (Japanese-style bread crumbs)
2 tablespoons whole-grain cornmeal
1 pound skinless, boneless chicken breast, cut into 4x1-inch pieces
3/4 cup plain fat-free Greek yogurt
2 tablespoons bottled light blue cheese salad dressing
2 tablespoons crumbled blue cheese
12 carrot sticks
12 celery sticks
directions
Preheat oven to 450 degrees F. Lightly coat a 15x10x1-inch baking pan with cooking spray. In a shallow dish combine flour, pepper, and salt. In another shallow dish beat together buttermilk, buffalo wing sauce, honey, and mustard. In a third shallow dish combine panko and cornmeal. Dip each chicken piece into the flour mixture to coat. Transfer to the buttermilk mixture and toss to coat, draining off any excess mixture. Transfer to panko mixture and toss to coat. Place breaded chicken pieces on the prepared baking pan. Lightly coat breaded chicken pieces with cooking spray.
Bake for 10 to 15 minutes or until crisp and no longer pink, turning once halfway through baking.
Meanwhile, in a small bowl combine yogurt, salad dressing, and blue cheese. Serve chicken pieces with blue cheese-yogurt mixture. Serve with carrot and celery sticks.
Tip
*Test Kitchen Tip:
Check the label for wing sauce that has 40 mg sodium or less per 2 tablespoons.
NUTRITION INFORMATION
Per Serving: cal. (kcal) 114, Fat, total (g) 3, chol. (mg) 26, sat. fat (g) 1, carb. (g) 11, Monounsaturated fat (g) 1, Polyunsaturated fat (g) 0, Trans fatty acid (g) 0, fiber (g) 1, sugar (g) 3, pro. (g) 11, vit. A (IU) 1923.04, vit. C (mg) 1.82, Thiamin (mg) 0.06, Riboflavin (mg) 0.11, Niacin (mg) 4.27, Pyridoxine (Vit. B6) (mg) 0.32, Folate (µg) 11.53, Cobalamin (Vit. B12) (µg) 0.21, sodium (mg) 174, Potassium (mg) 228, calcium (mg) 38, iron (mg) 0.44, Starch () 0.5, Lean Meat () 1.5, Carb Choice () 0.5, Percent Daily Values are based on a 2,000 calorie diet