By Kristin Massey
It’s Buffalo-meets-Bangkok on a stick! And you’ll have no problem sticking with your summertime slimming diet when you enjoy this dish as an app or entrée.
For a slightly less spicy version, reduce hot sauce by one or two tablespoons, replacing each tablespoon with an equal amount of ketchup.
BUFFALO CHICKEN SATAY
Ingredients
8 chicken tenders, equaling approximately one pound
4 tablespoons hot sauce, like Tabasco® brand
1 tablespoon reduced-sugar ketchup
3 tablespoons light butter, melted
¼ teaspoon salt
8 celery sticks, 3-4 inches each
8 carrot sticks, 3-4 inches each
¾ cup reduced-fat blue cheese, or ranch dressing
16 (6-8 inch) kabob skewers (if using wood, soak in water for one half hour before cooking)
Directions
Place each chicken tender between 2 sheets of plastic wrap, wax paper, or butcher paper. Pound to ¼ inch thickness using a flat meat mallet. Slice each tender in half lengthwise.
Combine Tabasco sauce, butter, ketchup, and salt in a medium bowl, reserve 3 tablespoons mixture and set aside. Add chicken to remaining mixture in bowl and toss well. Thread each piece of chicken onto one of the 16 skewers.
Cover a large baking sheet with foil and coat with canola oil cooking spray. Place skewers on prepared pan and broil 3 minutes on each side or until done. Or alternatively, place skewers on the grill and cook until no longer pink in the center, flipping once while grilling. Brush with reserved 3 tablespoons of hot sauce mixture, or use as a dip alongside the blue cheese dressing. Serve with celery and carrots. Makes 4 servings.
Nutritional Breakdown
Protein: 56.5%; Carbohydrate: 8.6%; Fat: 34.9%
Totals Per Serving
Calories: 274.5
Protein: 37.9 grams
Carbohydrate: 5.7 grams
Fat: 10.4 grams
Cholesterol: 107.9 mg
Sodium: 761.2 mg
