Low Fat Buffalo Style Chicken Salad


I’m excited to announce a new collaboration with The Diet Pulpit. Every week I will be posted a healthy recipe on here and the kind folks at The Diet Pulpit are going to feature my recipe on their blog. If you are interested in learning more about your health and diet, I would definitely check out The Diet Pulpit. Now on to todays recipe…

I’ve said it before and I will say it again. I love spicy food ! Nothing is better then a nice order of buffalo wings! Recently my girlfriend and I started tying to eat more healthy, so I’ve been searching for healthy alternatives to some of our favorite foods. Here is a great recipe for a Buffalo-style chicken salad along with a recipe for low fat blue cheese salad dressing. I hope you enjoy!

4 skinless, boneless chicken breast halvesBuffalo Chicken Salad
6 cups mixed salad greens
2/3 cups wheat germ
1 tsp chili powder
1 tsp paprika
1/4 tsp garlic powder
1/4 tsp cayenne pepper
1 egg white
1 cup celery sticks
1/2 cup low fat blue cheese salad dressing (recipe below)
nonstick cooking spray

Lightly spray rack of a broiler pan with cooking spray.
In shallow dish, combine wheat germ, chili powder, paprika, garlic powder and cayenne pepper.
In a separate dish, combine egg white and 2 tablespoons water; belt until frothy.
Dip chicken into egg-white mixture, coating chicken thoroughly
Place on the broiler pan. Broil 3 minutes; turn and broil an additional 2 to 4 minutes, until juices run clear when pierced with fork.
Slice into strips and serve over mixed greens with celery sticks and salad dressing.

Servings: 4
Preparation time: 20 minutes
Cooking time: 10 minutes

Amount Per Serving   % Daily Value  
Calories   236.00  
Calories From Fat (18%)   42.48  
Total Fat 4.00g   6%  
Cholesterol 68.00mg   23%  
Sodium 353.00mg   15%  
Carbohydrates 16.00g   5%  
Dietary Fiber 5.00g   20%  
Net Carbohydrates 11.00g      
Protein 25.00g   50%  

Low-Fat Blue Cheese Dressing

1 cup (8 ounces) fat-free cottage cheese
1 cup (8 ounces) nonfat plain yogurt
2 tablespoons chopped onion
1 garlic clove, minced
1 tablespoon crumbled blue cheese

In a blender or food processor, combine cottage cheese, yogurt, onion and garlic; process until smooth. Stir in blue cheese.
Store, covered, in the refrigerator.

Special thanks go out to Lady Rose for featuring this recipe on The Diet Pulpit. “Don’t be a fool, eat for fuel!

19 Responses

  1. amber13 says:

    This looks awesome! What a great dish for summer too and the forth of July. Lady Rose

  2. OTRChef says:

    Another great recipe Chef Tom. Glad to see you're eating healthy!

  3. www.BloggingMix.com says:

    Hi I'm here as promised. You've got a wonderful blog here.

    Yummy dishes. I'll try Low Fat Buffalo Style Chicken Salad this weekend. Cheers and good luck to your blog.


  4. udftfwqzph says:

    Hello! Good Site! Thanks you!

  5. Kiana Tom says:

    Hi…Man i love reading your blog, interesting posts ! it was a great Saturday

  6. elise says:

    hey try this chicken salad recipe!!


    * 4 slices white bread

    * 2 tablespoons olive oil

    * 6 bacon short cuts, sliced thinly

    * 3 cups coarsely chopped barbecued chicken

    * 1 cos lettuce, trimmed, torn

    * 6 green onions ( green shallots) sliced thinly

    * 80 grams flaked parmesan cheese

    * Caesar dressing:

    * 3/4 cup whole-egg mayonnaise

    * 1 tablespoon lemon juice

    * 4 anchovy fillets, chopped finely

    * 3 teaspoons dijon mustard

    * 1 tablespoon water


    Preheat oven to 180 deg C.

    Blend or process all caesar dressing ingredients untill smooth.

    Remove crusts from bread, discard crusts, cut bread into 2cm squares, toss with oil in a medium bowl. Place bread, in single layer on an oven tray, toast in oven for about 10 mins, stirring occasionally.

    Cook bacon untill browned and crisp. Drain on absorbent paper.

    Combine chicken, bacon, croutons, and caesar dressing in large bowl with lettuce, onions and parmesan.

    Toss to combine.

  7. recipe mix says:

    Hi, I enjoy your recipe, looks delicious so I want to eat them all.

  8. You've made a very well-written article.

    If it's ok with you, I would like to ask permission to use your article as it relates to my topic. I will be happy to negotiate to pay you or hire you for this.

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    Republic Polytechnic

  9. What a great recipe! I'd really like to try it. Thanks so much for sharing!

  10. coenzyme1 says:

    I have been trying to lose weight for 3 years. Can any one point in the right direction where I can buy Herbalife Quick Spark products and any weight lose products. I have tried Slimming world but always put back on what I lost. Herbalife has been recommended and I would like to hear from people who have tried it.

  11. This is one of your best recipe… Less fat recipe and easy to prepare. Thanks for sharing!

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