Bleu Cheese Salad Dressing
1/2 cup fat-free plain Greek Yogurt
1/4 cup (1 ounce) crumbled blue cheese
1 tablespoon skim milk
1 tablespoon hot wing sauce (or more to taste)
1 tablespoon red wine vinegar
1 teaspoon minced garlic
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Combine all in a bowl and refrigerate for 2 hours or until ready to serve. Use on the salad idea below, you’ll have leftover dressing for another day. Keeps well in the refrigerator for a week.
Makes 15 servings of 2 tablespoons each containing: 30 calories, Fat 1.4 gr.
Buffalo Chicken Salad
Serves 4
6 cups torn romaine or the greens of your choice
1 large tomato cut into cubes
¾ cup match stick carrots
½ cup thinly sliced celery
16 oz. skinless boneless chicken breast or start with 12 oz previously grilled or baked chicken
¼ cup of your favorite hot wing sauce
Bleu Cheese Dressing (recipe above)
Coat chicken breast with ¼ cup wing sauce and roast at 425 degrees for about 20 minutes or grill until cooked through. Allow chicken to cool while you assemble the salad. (If you;’e using left over chicken, just cut it into bite size pieces and toss with the wing sauce and proceed with your salad assembly.
On 4 plates, evenly divide the lettuce, tomato, carrots & celery. Slice chicken breast into thin strips. Arrange chicken on top of the lettuce. Serve with 2 tablespoons of the bleu cheese dressing drizzled over each plate, extra wing sauce on the side.
Nutritional info per serving of salad and with above dressing:
Total 221 calories, Carbs 13 gr., Fat 5 gr. Protein 31 gr., Sodium 432 mg., Fiber 5 gr.
As seen on LONG ISLAND NATURALLY
News 12 April 13, 2016
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