Buffalo Chicken Salad

Ingredients:

Serves 4
Calories per serving: 480

2 tablespoons hot sauce
1 teaspoon apple cider vinegar
1 teaspoon dark brown sugar
1/4 teaspoon salt
1 pound chicken tenders
1/2 cup whole-wheat bread crumbs or Panko bread crumbs
1 teaspoon vegetable oil
1 ounce crumbled blue cheese (about 1/4 cup)
1/4 cup plain nonfat yogurt
2 tablespoons nonfat or low-fat buttermilk
1/4 teaspoon black pepper.
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1 head romaine lettuce, chopped
6 celery stalks, thinly sliced

1. Preheat the oven to 400 degrees. Whisk together the hot sauce, vinegar, sugar and salt in a shallow dish until well blended. Add the chicken and turn to coat. Marinate for 10 minutes at room temperature.

2. Put the bread crumbs and oil in a shallow dish and toss to combine. Dredge each chicken tender in the bread crumbs, completely coating both sides. Transfer to the rack of a broiler pan or to a metal rack fitted over a rimmed baking sheet. Bake, turning once, until chicken is cooked through and crust is golden brown, about 12 minutes.

3. While the chicken is baking, stir together the cheese, yogurt, buttermilk and pepper. Toss with the lettuce and celery until well coated. Divide the dressed greens and chicken tenders among 4 serving plates and serve immediately.