Baked Buffalo Tenders
- Total Time: 35 mins
- Yield: 4 servings 1x
Description
Try this healthy, kid-friendly recipe for your next game-day get together.
Ingredients
- 1 1/2 lbs (680 g) boneless skinless chicken breasts; cut into similarly sized strips (for even cooking and all.)
- 2 6 oz (170 g) containers nonfat Greek yogurt
- 1/2 cup (55 g) crumbled bleu cheese (reduced fat, premium, gorgonzola….again, your call.)
- 2 cloves crushed garlic
- 2/3 cup (160 ml) buffalo sauce (We like Frank's RedHot) plus extra for dipping
- 1 1/2 cups (360 ml) bread crumbs (Use store bought, seasoned or plain, homemade...any will do.)
- Salt and Pepper
- Carrot and celery sticks (optional)
Instructions
- The method is really pretty simple. Preheat your oven to 400 degrees. In a medium bowl, prepare the homemade dressing by combining one container of the Greek yogurt with the bleu cheese, garlic, and mix well then set aside.
- Cut the chicken into strips and season with a little salt and pepper. Set aside roughly 1/3 of the chicken for your little picky eaters.
- In a shallow dish add the remaining chicken and cover with the buffalo sauce. Meanwhile, spread the breadcrumbs onto a plate.
- See where I am going with this? Starting with the plain batch of chicken first, dip the strips into Greek yogurt and then dredge in breadcrumbs.
- Arrange on a cooking sheet lightly sprayed with cooking oil. Repeat the yogurt and bread crumb dredge using the buffalo soaked chicken next. Lightly spray all breaded strips with cooking oil and bake at 400 for 13-17 minutes or until chicken is no longer pink. Feeds 3-4.
- At this point you can serve ‘em up as dippers in the dressing along with carrots and celery, or try getting creative by making buffalo chicken wraps. We like to use whole grain tortillas, adding fresh lettuce, chopped tomato, sliced red onion, and of course the bleu cheese dressing along with the extra buffalo sauce, creating (fairly) guilt free spicy wraps, while our little guy munches on the plain baked strips and carrot sticks. Hey, to each their own.
- Prep Time: 15 mins
- Cook Time: 20 mins
- Category: Main
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 410
If You Liked This Recipe, You’ll Love These
- Southwest Chicken Power Bowl
- Spinach Artichoke Chicken Bake
- Macanese Coconut Saffron Chicken
- Lemon and Walnut Crusted Cod
Frequently Asked Questions
Why does this recipe use Greek yogurt instead of eggs for the breading?
The recipe uses two 6-oz containers of nonfat Greek yogurt as both the breading binder and the base for the bleu cheese dipping sauce, replacing the traditional egg wash. One container mixes with ½ cup crumbled bleu cheese and 2 cloves garlic for the sauce, while the other coats the chicken strips before they’re dredged in 1½ cups breadcrumbs — a lower-fat swap that the recipe describes as a “fairly guilt free” approach.
How does the recipe handle picky eaters who don’t want the spicy buffalo version?
The recipe specifically sets aside about ? of the chicken strips before they go into the buffalo sauce bath. Those plain strips get dipped in Greek yogurt and dredged in breadcrumbs first (so the baking sheet stays uncontaminated), then the buffalo-soaked strips follow. Both batches bake together at 400°F for 13-17 minutes.
