Buffalo Chicken Salad

Gluten Free
Health score
29%
Buffalo Chicken Salad
46 min.
4
287kcal

Suggestions

Ingredients

  • 0.3 cup cheese blue crumbled
  • 0.3 cup lowfat buttermilk 
  •  carrots grated
  •  celery stalks thinly sliced
  • 0.3 cup yogurt plain fat-free
  • tablespoons cayenne pepper hot sauce plus more to taste (or other hot sauce)
  • tablespoons mayonnaise 
  • teaspoons olive oil 
  •  hearts romaine cut into 1-inch strips ( 8 cups)
  • servings salt and pepper freshly ground
  •  scallions green sliced
  • 16 ounce chicken breast halves boneless skinless
  • 0.5 teaspoon sugar 
  • tablespoon vinegar white

Equipment

  • bowl
  • baking sheet
  • paper towels
  • whisk
  • broiler

Directions

  1. Watch how to make this recipe.
  2. Preheat the broiler.
  3. 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.
  4. 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.
  5. Serve with extra hot sauce.
  6. 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.
  7. 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.

Nutrition Facts

Calories287kcal
Protein40.91%
Fat45.89%
Carbs13.2%

Properties

Glycemic Index
92.73
Glycemic Load
1.98
Inflammation Score
-10
Nutrition Score
26.170869537022%

Flavonoids

Apigenin
0.12mg
Luteolin
0.11mg
Kaempferol
0.17mg
Myricetin
0.01mg
Quercetin
1.96mg

Nutrients percent of daily need

Calories:287.33kcal
14.37%
Fat:14.62g
22.49%
Saturated Fat:4.26g
26.63%
Carbohydrates:9.47g
3.16%
Net Carbohydrates:6.53g
2.37%
Sugar:5.07g
5.64%
Cholesterol:85.91mg
28.64%
Sodium:557.3mg
24.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.32g
58.65%
Vitamin A:11284.74IU
225.69%
Vitamin K:90.72µg
86.4%
Vitamin B3:12.71mg
63.57%
Selenium:39.74µg
56.77%
Vitamin B6:1.03mg
51.69%
Phosphorus:358.22mg
35.82%
Folate:102.09µg
25.52%
Potassium:823.68mg
23.53%
Vitamin B5:2.16mg
21.55%
Vitamin B2:0.31mg
17.94%
Calcium:152.07mg
15.21%
Magnesium:53.61mg
13.4%
Vitamin E:1.84mg
12.24%
Fiber:2.94g
11.76%
Vitamin B1:0.16mg
10.94%
Manganese:0.22mg
10.88%
Vitamin C:8.72mg
10.57%
Zinc:1.47mg
9.78%
Vitamin B12:0.53µg
8.91%
Iron:1.43mg
7.96%
Copper:0.1mg
4.97%
Vitamin D:0.38µg
2.52%