Most of the time, when you try to make a healthier version of a favourite junk food, you end up eating a bland and unfulfilling imitation of your favourite calorie-laden treat. Luckily, that is not the case with this recipe. Okay, it’s not exactly the same as eating hot wings with blue cheese dip, but the dish is flavourful and pleasing and will satisfy your cravings when you can’t make it to the pub. The spicy escarole (or in our case, romaine, because we couldn’t find escarole) was a unique side dish that complemented the main course very well. We will definitely be making this again.
If you want to try it yourself. . .
Buffalo Chicken with Buttermilk Feta Sauce (source: Clean Eating magazine)
1/2 cup nonfat plain Greek-style yogurt
2 Tbsp. nonfat buttermilk (substitution: 1 cup milk + 1 Tbsp. vinegar or lemon juice, let stand for 10 minutes)
2 Tbsp. white wine vinegar
1/3 cup low-fat feta cheese, crumbled
3 green onions, chopped (about 1/4 cup)
1/4 tsp. sea salt
4 Tbsp. hot sauce
1 Tbsp. olive oil
1 Tbsp. paprika
4 boneless, skinless chicken breasts (about 1 1/2 lbs.), each cut into 2 3-inch pieces)
Olive oil cooking spray
- In a medium bowl, whisk together yogurt, buttermilk, vinegar, feta, onions and salt. Cover and refrigerate mixture until ready to serve for up to 2 days.
- In a small bowl, combine hot sauce, oil and paprika.
- Place chicken in a large shallow dish. Pour hot sauce mixture over chicken, tossing to coat. Cover and marinate for at least 30 minutes at room-temperature or in the refrigerator for up to 8 hours.
- Preheat oven to 400F. Mist a large baking sheet with cooking spray. Remove chicken from hot sauce marinade, discarding marinade, and place chicken on baking sheet. Bake for 8-10 minutes or until chicken is cooked through (no need to flip). Top with buttermilk-feta sauce, dividing evenly, or pour sauce into a separate bowl for dipping. Serve with Spicy Escarole (see recipe below).
Spicy Escarole (source: Clean Eating magazine)
2 tsp. olive oil
1 head escarole, cored and coarsely chopped (Note: escarole is a type of endive characterized by wide pale-green leaves)
2 cloves garlic, minced
1 tsp. hot sauce
1/4 tsp. crushed red pepper flakes
2 Tbsp. sesame seeds, toasted
- Heat oil in a large nonstick skillet over medium-high heat. Add escarole and saute for 5 minutes or until slightly wilted. Add garlic and hot sauce, stirring occasionally, and cook for 5 to 7 minutes or until escarole is completely wilted. Sprinkle pepper flakes and sesame seeds over top and serve immediately with Buffalo Chicken.
Makes 6 servings.
Hands on time: 20 minutes. Total time: 1 hour.
Nutrients per serving (4 oz. chicken [about 2 pieces], 2 Tbsp. sauce, 1 cup Spicy Escarole): 274 calories, 10 g fat, 11 g carbs, 34 g protein, 605 mg sodium, 68 mg cholesterol
Nutritional Bonus: 1 Tbsp. of paprika has 71% of your vitamin A requirement.