Buffalo Chicken Salad

Have you ever had a  craving to devour a big plate of buffalo wings but bathing suit season is coming and you’re trying to be careful what you eat? Well, this may not be super low-cal, but it’s a lot less fat and calories than a pound of wings and is as delicious and more satisfying.  Make your favourite salad (dressing recipe link below) – adding in some carrot, celery and chunks of blue cheese (if you like that) and prepare a simple sauce and chicken breast chunks.  We love this as one of our ‘indulgent’ dinners – still keeping the carbs down but maximizing on flavour.  Once you make it, you’ll be making it again – guaranteed.

Buffalo Chicken Salad

adapted from Chef Michael Smith’s Kitchen

serves 4 to 6

Ingredients for chicken:

4 large boneless, skinless chicken breasts

1 cup all purpose flour

2 tbsp. cornstarch

1/2 tsp salt

1/2 tsp ground pepper

1/4 cup vegetable oil

1/2 cup of Frank’s Redhot pepper sauce (or Frank’s Wing sauce – milder)

2 tbsp. melted butter

1 tbsp. molasses

Directions:

Cut the chicken into bite size chunks (big bites).  Mix together the flour, cornstarch, salt and pepper. Heat a large saute pan on medium-high heat, pour in oil, and when it’s hot- add the chicken.  Make sure the pieces don’t touch each other. You will have to do it in batches.  Pan-fry the chicken, turning as needed, adjusting your heat if it gets too hot or cool, until the pieces are golden brown, crispy and cooked through – about 15 minutes.

Meanwhile, make the sauce.  Whisk together the hot sauce, molasses and melted butter. Put chicken pieces and sauce in a large bowl and toss together.  Serve the chicken alongside or on top of the salad.  Make a big salad! My favourite salad dressing recipe is here , and like I said before – throw in some blue cheese chunks, celery and carrot to replicate ‘the wing experience’.  Better than anything you can get in a restaurant.

Toss chicken chunks in flour/cornstarch mixture.

Saute chicen over medium high heat – ensuring that pieces don’t touch each other in pan.

Mix together Franks wing sauce, melted butter and molasses

Buffalo Chicken Salad