LOW FAT BUFFALO WINGS

Ingredients:

* 1-1/2 teaspoon hot sauce
* Pinch cayenne
* 1/4 teaspoon paprika
* 1/2 pound chicken tenders

Dressing Ingredients:
* 1/2 cup reduced-fat blue cheese dressing
* 1/4 cup low-fat mayonnaise
* 3 tablespoons crumbled blue cheese

* Celery Sticks

Directions:

1. Preheat the oven to 375 degrees F.
2. In a shallow bowl, combine the hot sauce, cayenne, and paprika. Roll the chicken tenders in the mixture.
3. Place the chicken tenders on a small nonstick baking sheet.
4. Bake, uncovered, for 15 minutes until chicken is tender.
5. Combine the dressing ingredients.
6. Serve the dressing with the chicken and celery sticks.

Calories: 192, 
Fat: 12 g, 
Cholesterol: 42 mg, 
Sodium: 572 mg, 
Carbohydrate: 7 g, 
Dietary Fiber: 0 g, 
Sugars: 4 g, 
Protein: 14 g 
Diabetic Exchanges: 
1/2 Carbohydrate, 
2 Medium-fat Meat

CHICKEN TENDERS IN TARRAGON CREAM SAUCE

Chicken Tenders in Tarragon Cream Sauce

Ingredients:

2 (6-ounces each) skinless chicken breasts, or 12 ounces chicken tenders ⅛ cup soy flour 1 teaspoon salt 1 teaspoon black pepper 1 cup heavy cream 3 tablespoons canola oil ½  cup low-sodium chicken broth 1 tablespoon fresh tarragon, chopped 1 lemon, cut into wedges

Directions:

1. Remove tenderloin from each breast. Cut each breast into 5 strips of approximately the same length as the tenderloin (about 4-5 inches). In a mixing bowl, combine soy flour, salt and pepper. Toss strips in mixture, tapping to remove any excess.
2. In a saucepan, boil cream until reduced by half, about 10 minutes. While cream is reducing, heat oil in a large skillet over medium-high heat until very hot. Cook chicken strips in batches, about 3 minutes per side (do not crowd the pan). Transfer to a plate and keep warm. 
3. Pour off excess fat in skillet. Add chicken broth and cook on high heat until reduced by half, scraping up browned bits with a wooden spoon. Add reduced cream and cook for another 3 minutes, until sauce thickens. Stir in tarragon and season with salt and pepper. Serve with lemon wedges.

Nutritional Information
Per Serving:

Net Carbs: 3 grams

Fiber: 1 grams

Protein: 20 grams

Fat: 35 grams

Calories: 416

Recipe Information:

Makes: 4 servings
Prep Time: 0:15:00
Marinate Time: 0:00:00
Cook Time: 0:15:00
Cool Time: 0:00:00