0

Your Cart is Empty

Buffalo Chicken Salad and Avocado Ranch Dressing

January 29, 2014 3 min read

For the Buffalo Chicken:

2 C panko breadcrumbs toasted ( whole wheat to be healthier) 2 tbsp coconut oil (you can use canola or sunflower) 1/2 C whole wheat white flour 1 tsp garlic powder ( more for extra garlic flavor) 1/2 tsp sea salt 1/4 tsp cayenne pepper 3 large egg whites 1 tbsp water 1 tbsp Dijon mustard 1 tsp minced fresh thyme or 1/4 tsp dried ( I used a mix of both) Cooking spray ( I used olive oil cooking spray from trader joes) 1 lb chicken tenderloins ( or breasts sliced into 3/4 inch strips) 1/2 C wing sauce ( I used Franks original Red Wing Buffalo sauce, 0 calorie)  

For the Dressing:

1/2 of an avocado, scooped out of skin into food compressor 1/3 C mayo ( I use the olive oil mayo) 1/3 C less fat sour cream 2 tsp olive oil 1 1/2 tsp lemon juice up to 1/2 C buttermilk, start out with 1/4, you can add more as needed 1 small bunch of chives or 1 scallion 2 tbsp dry parsley 2 small cloves garlic, minced if not putting through food processor 1/4 tsp sea salt black pepper to taste

What to put in salad:

4-5 C chopped romaine or spring mix Buffalo chicken Avocado Ranch dressing Crumbled feta, purple chopped onion, extra chives, avocado chunks, chopped tomatoes ( all are optional, we added, feta chives, and avocado)

What to do:

Make the chicken; Pre heat oven to 475 F. In a large skillet , toast panko crumbs, toss panko with coconut oil. Melt oil in pan and then add in the panko, stir to toast making sure not to burn. Stir occasionaly til browned, place toasted panko in shallow bowl or pie plate.

In another shallow bowl whisk together flour, garlic powder, salt, and cayenne pepper. In the third shallow bowl whisk together the egg, water, mustard, and thyme. Spray a wire rack with cooking spray til covered, place over a rimmed baking sheet (I covered the baking sheet with non stick foil). Working in batches, place chicken pieces in flour mix, then egg mix, then toasted panko. Shake off the chicken between each step. Place the coated pieces on the sprayed wire rack. When done spray tops of chicken and place cookie sheet in the oven, bake until the chicken is cooked through and golden brown, about 10-12 min. Prepare the wing sauce in another shallow dish or plate to have ready when chicken comes out of oven. Dressing; Place all ingredients in blender or food processor with the 1/4 C buttermilk, blend until desired consistency, about 10-30 seconds (dependent on what using) Check the consistency and add buttermilk if needed for a less thick dressing. Scrape down the sides and blend once more til avocado is completely pureed. When chicken is done coat in wing sauce by rolling in sauce, then lay each piece back on wire rack and cookie sheet while you finish the other pieces. ( if wing sauce doesn't stick you may need to add  1tbsp of butter melted. I omitted to save calories and make healthier)   Lay the warm (not hot) pieces of buffalo chicken over salad and spoon dressing over top. You may want to cut up the chicken before placing on salad, my husband found this to be a better way to eat his. ** if you have left overs, heat in oven on baking sheet for 5-8 min on 400 and serve over salad or by itself with dressing for dipping.

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 3 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Image of Bodyrock blog article - 5 Signs Your Eating Habits Are Too Restrictive
5 Signs Your Eating Habits Are Too Restrictive

March 09, 2017 5 min read

Your food choices should never leave you feeling anxious or guilty. Learn how to fight back!
Read More

Become a Bodyrocker

Shipping & Delivery

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.