Trouble With Toast

Recipe: Buffalo Chicken

June 6, 2011
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Whew, what a weekend!  We were in Charleston for a wedding, and we definitely had some tasty treats (perhaps I will discuss in a future post).  Back on the healthy eating bandwagon, at least until our next travel adventure – a trip to California wine country in July!

A few months back, Cooking Light did a feature about various chicken preparations – there were sections on pounding, marinating, stuffing, that sort of thing.  In the marinating section, I found this recipe for a lightened-up version of buffalo chicken, which I figured would be very popular in my house since my husband loves his wings.  Overall, the dish was flavorful and simple, though I will warn you about the one negative – this recipe generates some serious smoke!  Definitely run a ceiling fan or open a window while you’re cooking, or you might need a gas mask.  Otherwise, enjoy!  🙂

  • 3/4 cup hot sauce (such as Crystal)
  • 1/4 cup butter, melted
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon onion powder
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • Cooking spray
  • 1/4 teaspoon salt
  • Light ranch dressing (optional)

Combine hot sauce, melted butter, Worcestershire sauce, and onion powder in a bowl. Reserve 1/4 cup hot sauce mixture; pour remaining hot sauce mixture in a zip-top plastic bag. Add chicken breast halves to bag; seal. Marinate at room temperature 20 minutes. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Remove chicken from bag; discard marinade in bag. Sprinkle chicken with salt. Add chicken to pan; sauté 6 minutes on each side or until done. Brush reserved marinade over chicken. Serve with light ranch dressing, if desired.

Serving: 1 chicken breast half (6 ounces)

Per serving: 221 cal, 8.1 g fat, 0 g carbs, 655 mg sodium, 0 g fiber, 0 g protein*

* I have no idea how a chicken recipe has no protein, but hey, I’m just the messenger!