Buffalo Chicken Salad with home made healthy Avocado Ranch Dressing

Friday, April 26, 2013

For the Buffalo Chicken:

 2 C panko breadcrumbs toasted ( whole wheat to be healthier)
 2 tbsp coconut oil (you can use canola or sunflower)
 1/2 C whole wheat white flour
 1 tsp garlic powder ( more for extra garlic flavor)
 1/2 tsp sea salt
 1/4 tsp cayenne pepper
 3 large egg whites
 1 tbsp water
 1 tbsp Dijon mustard
 1 tsp minced fresh thyme or 1/4 tsp dried ( I used a mix of both)
 Cooking spray ( I used olive oil cooking spray from trader joes)
1 lb chicken tenderloins ( or breasts sliced into 3/4 inch strips)
1/2 C wing sauce ( I used Franks original Red Wing Buffalo sauce, 0 calorie)

For the Dressing:

1/2 of an avocado, scooped out of skin into food compressor
1/3 C mayo ( I use the olive oil mayo)
1/3 C less fat sour cream
2 tsp olive oil
1 1/2 tsp lemon juice
up to 1/2 C buttermilk, start out with 1/4, can add more as needed
1 small bunch of chives or 1 scallion
2 tbsp parsley chopped
2 small cloves garlic, minced if not putting through food processor
1/4 tsp sea salt
black pepper to taste

What to put in salad:

 4-5 C chopped romaine or spring mix
 Buffalo chicken
 Avocado Ranch dressing
 Crumbled bacon, blue cheese, feta, purple chopped onion, extra chives, avocado chunks, chopped tomatoes ( all are optional, we added, feta chives, and avocado)

What to do:

Make the chicken;
  Pre heat oven to 475 F. In a large skillet , toast panko crumbs, toss panko with coconut oil. Melt oil in pan and then add in the panko, stir to toast making sure not to burn. Stir occasionaly til browned, place toasted panko in shallow bowl or pie plate.

  In another shallow bowl whisk together flour, garlic powder, salt, and cayenne pepper. In the third shallow bowl whisk together the egg, water, mustard, and thyme.

 Spray a wire rack with cooking spray til covered, place over a rimmed baking sheet (I covered the baking sheet with non stick foil). Working in batches, place chicken pieces in flour mix, then egg mix, then toasted panko. Shake off the chicken between each step. Place the coated pieces on the sprayed wire rack. When done spray tops of chicken and place cookie sheet in the oven, bake until the chicken is cooked through and golden brown, about 10-12 min. Prepare the wing sauce in another shallow dish or plate to have ready when chicken comes out of oven.

 Dressing;
  Place all ingredients in blender or food processor with the 1/4 C buttermilk, blend until desired consistency, about 10-30 seconds (dependent on what using) Check the consistency and add buttermilk if needed for a less thick dressing. Scrape down the sides and blend once more til avocado is completely pureed.

 When chicken is done coat in wing sauce by rolling in sauce, then lay each piece back on wire rack and cookie sheet while you finish the other pieces. ( if wing sauce doesn't stick you may need to add  1tbsp of butter melted. I omitted to save calories and make healthier)

 Lay the warm (not hot) pieces of buffalo chicken over salad and spoon dressing over top. You may want to cut up the chicken before placing on salad, my husband found this to be a better way to eat his.


** if you have left overs, heat in oven on baking sheet for 5-8 min on 400 and serve over salad or by itself with dressing for dipping.