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Buffalo Chicken Salad w/Homemade Ranch

July 9, 2009 by DanicasDaily 16 Comments

Tonight’s dinner was a spin on one of The Husband’s FAVORITE things ~ Buffalo Wings. I took his favorite, put a healthy spin on it and put it over salad. I do think that this combination would make an even BETTER Wrap.

I always LOVE ranch dressing, but, I don’t usually LOVE the nutritionals and the package mix is pretty darn scary (check out the ingredient listing). Making your own homemade ranch is super easy and I personally think it tastes BETTER than anything you can mix up or get in a bottle. I put a spin on THIS Eat Well, Live Better – Buttermilk recipe to create my own lower fat version & because I didn’t have all the spices they used 😀

Low-Fat Buttermilk Ranch

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1/2 c. Low-fat buttermilk
1/2 c. Light or Fat Free Mayonnaise
1/4 tsp. Trader Joe’s 21 Season Salute or dried parsley flakes
1/2 tsp. dried dill weed
1/2 tsp. minced garlic (1/2 clove)
1/8 tsp. onion powder
1/4 tsp. salt
1/8 tsp. pepper

Combine all in a bowl with your whisk, or shake well in your shaker cup. That’s all. You can adjust the buttermilk to mayonnaise ratio in order to get the consistency you like best. Keep it thicker for a dip or add additional buttermilk to thin out for dressing. Refrigerate for a few hours. This dressing should last at least a week in your fridge.

Makes ~ 1 cup

8 Servings – 2 Tbsps each, 1 Weight Watcher Point!
Amount Per Serving
Calories 33, Total Fat 2.7 g, Saturated Fat 0.5 g, Polyunsaturated Fat 0.0 g, Monounsaturated Fat 0.0 g, Cholesterol 3.3 mg, Sodium 153.1 mg, Potassium 34.7 mg, Total Carbohydrate 1.7 g, Dietary Fiber 0.1 g, Sugars 1.1 g, Protein 0.6 g (calculated at Sparkrecipes.com)

With the dressing prepared, I moved on to prep the “Buffalo Wings” for the salad. I LOVE Hungry-Girl as I am sure you all saw a few months back when I attended her book signing. This recipe is inspired by her “H-O-T” Boneless Buffalo Chicken Wings.

Healthy Buffalo Chicken Salad

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Buffalo Chicken Bite Ingredients

12 ounces raw boneless skinless lean chicken breast, cut into 15 nuggets
1/2 cup Trader Joe’s HIgh Fiber Cereal (I like it better than Fiber 1 b/c it actually “crumbs”)
1 ounce Garden Salsa Flavored Sun Chips, about 15 chips
3 tablespoons Tapatio Hot Sauce
Dash onion powder
Dash garlic powder
Dash cayenne pepper
Dash black pepper
Dash salt

Cooking Directions

Preheat oven to 375 degrees.

In a blender or food processor, grind TJ’s HIgh Fiber Cereal and Sun Chips to a bread crumb-like consistency.

In a small dish, mix crushed crisps with cereal crumbs. Add onion powder, garlic powder, cayenne, black pepper, and salt, and mix well.

Place chicken pieces in a separate dish. Cover with Tapatio and toss to coat.

Spray a baking sheet with nonstick spray.

Give each chicken piece a shake so it’s not dripping with sauce, and then coat evenly with crumb mixture. Lay crumb-covered nuggets on the baking sheet.

Bake in the oven for 10 minutes.

Flip nuggets over and bake for 10 more minutes, or until outsides are crispy and chicken is cooked throughout.

Trader Joe’s High Fiber Cereal Crumbs

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Garden Salsa Sun Chip Crumbs

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Crumbs mixed together with the spices.

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Chicken with Tapatio

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Drop the spicy chicken bits in the crumbs and place them onto your cookie sheet. Here they are heading into the oven.

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Baked, Crispy, Healthy Spicy Buffalo “wings”

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While your chicken is cooking, prep all your salad ingredients.

Organic Romaine Lettuce, chopped

1 scallion, minced

1/2 organic cucumber peeled and sliced

2 stalks organic celery, chopped

2 carrots, peeled and shredded

1/2 orange bell pepper, chopped

1 ear of corn with the kernels removed

Organic grape tomatoes

1/2 Avocado, chopped

3 oz lowfat mozzarella, chopped

Put all your veggies on your plate, top with chicken and homemade ranch. Enjoy!

Makes 3 nice size salads – 8 Weight Watcher Points each without dressing, 9 with!

Amount Per Serving (Calculated at Sparkrecipes.com)
Calories 401.2, Total Fat 13.5 g, Saturated Fat 4.4 g, Polyunsaturated Fat 2.2 g, Monounsaturated Fat 5.8 g, Cholesterol 82.2 mg, Sodium 668.4 mg, Potassium 1,517.0 mg, Total Carbohydrate 34.6 g, Dietary Fiber 11.6 g, Sugars 7.6 g, Protein 40.1 g

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I LOVED the chicken ~ it had sooo much flavor and it was “crispy” – yeah!

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Topped with a thick drizzle or two of homemade ranch dressing!

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Spicy Crunchy Chicken + Avocado + LF Ranch = LOVE!

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Can you tell I really LOVED this salad?! LOL…..The Husband gave it 4 out of 5 stars, I give it 5 all around! I am too tired tonight to point it out and all, but, I will update you all in the morning with the stats! I highly recommend it if you are looking for a healthy spin and another way to mix up your greens!

I am off to read and relax ~ soooo glad the weekend is almost here – two days and counting – Yeah!!!

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Filed Under: Daily Eats, Recipes Tagged With: Chicken, Salads

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Comments

  1. 1

    Steph Runs the City says

    July 9, 2009 at 12:17 pm

    great idea to make this into a salad- very summery! my fiance loves wings, so i'll have to give this one a whirl.

    Reply
  2. 2

    Sarah W. says

    July 9, 2009 at 12:42 pm

    this is SUCH a creative meal!!! go you!!

    Reply
  3. 3

    brandi says

    July 9, 2009 at 12:57 pm

    GREAT idea! these will be great in football season.

    Reply
  4. 4

    K from ksgoodeats says

    July 9, 2009 at 1:42 pm

    I love the ideas for the breading on that! That's smart!!

    Reply
  5. 5

    Danielle C. says

    July 9, 2009 at 1:53 pm

    Yum! We love buffalo wings, I'm going to have to give this one a try.

    Reply
  6. 6

    theangrydieter says

    July 9, 2009 at 2:11 pm

    I don't usually like buffalo wings, but this sounds yummy!

    Reply
  7. 7

    Peanut Butter Swirl says

    July 9, 2009 at 2:55 pm

    your so creative to make your own dressing!! I should try that sometime 🙂
    I have never had buffalo wings, but they sound goood !

    Reply
  8. 8

    ponyknit says

    July 9, 2009 at 3:13 pm

    Looks delish! Have you broke down the stats on the chicken? I'd be interested to see how the "breadcrumbs" fared. I bet they not only taste good, but they're high in fiber and protein!

    Reply
  9. 9

    EricaH says

    July 9, 2009 at 4:03 pm

    This look so good, really thanks for sharing I will be using this one for sure possibly even later on today if I can get to the store. 🙂

    Reply
  10. 10

    Janetha says

    July 9, 2009 at 5:43 pm

    such a great healthy version of an all american classic. nothing better than homemade ranch! thanks for posting this!

    Reply
  11. 11

    Danica's Daily says

    July 9, 2009 at 9:24 pm

    Steph ~ It's really easy to make and much healthier than the "fried" wings.

    Sarah ~ Aww – thanks for the kudos!

    Brandi ~ This would be a total hit in football season – serve them straight up, in a wrap or on a salad – YUM!

    K ~ You could try it with tofu or maybe the chickenless chicken but don't cook it as long? Just a thought….

    Danielle ~ This is such a good substitute for the real deal especially if you have good wing sauce.

    Peanut Butter ~ Homemade dressing is the best – seriously….once you make your own, the bottle just doesn't taste as good.

    Ponyknit ~ I just posted the stats this morning – not too shabby 🙂

    EricaH ~ Woohoo – do tell if you try it. I cannot wait to hear what you think – good luck getting to the store!

    Janetha ~ Thanks – I LOVE recipes like this along with homemade dressing!

    Reply
  12. 12

    Jenny says

    July 9, 2009 at 10:19 pm

    ahh low fat buttermilk ranch — you're kidding! sounds like an oxymoron to me!

    Reply
  13. 13

    Danica's Daily says

    July 10, 2009 at 4:56 pm

    Jenny ~ Yup and it tastes just like the real fatty stuff too 🙂

    Reply
  14. 14

    Danielle C. says

    October 29, 2009 at 6:24 pm

    I made this for dinner tonight (although I used store bought dressing) but the Buffalo chicken bites were AMAZING. I can’t wait to see what the hubby things but I loved them. I think I will never order them in a restaurant again, these are so much more healthy and are DELICIOUS.

    Reply
  15. 15

    Danica's Daily says

    October 29, 2009 at 8:25 pm

    Danielle ~ That is awesome! I am so glad you tried it and liked it. It’s super easy to make and I agree ~ way better than any “fried” version you can order.

    Reply

Trackbacks

  1. Buffalo Shrimp Wraps says:
    September 11, 2017 at 10:27 pm

    […] easy wraps. I took the carrots & celery you get on the side, mixed with them a low-fat Homemade ranch and a little cheese then topped them with these crispy, buttery, panko crusted shrimp tossed in a […]

    Reply

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About Danica

Whether she’s enjoying a dish at a local restaurant or whipping up a crowd-pleasing, nutritious meal at home, Danica has a passion for all things food. She believes in and follows the Weight Watchers principle of “all things in moderation” and chronicles her culinary adventures here. Besides sharing her daily eats and tasty, nutritious recipes, Danica connects others seeking a healthier lifestyle on her site and shares her travel adventures around the world.

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