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The first time
I tasted Buffalo Chicken Wings, those super spicy deep-fried goodies that
you dip into blue cheese dressing to cut the fire, I thought, "What a
weird name. This is chicken not buffalo!" Silly me. After a little research,
I discovered that Teressa Bellissimo invented Buffalo Chicken Wings in
1964 at the Anchor Bar in Buffalo, New York. But the events that skyrocketed
this appetizer to fame happened almost thirty years later. It was during
four consecutive Super Bowls games starring the Buffalo Bills from 1991
through 1994 that football fans nation-wide honored the team by making
Buffalo Wings for their home Super Bowl parties. If you have a thing for
hot and spicy Buffalo Wings but would like a lower fat, healthier version,
this salad is for you. Instead of deep frying chicken wings, I grill boneless-skinless
chicken breasts that have been marinated in the same type hot pepper sauce
as the real McCoy. I am leaving the brand of hot pepper sauce up to you,
dear reader, since some like it hotter than others do.
1 1/4 pounds boneless-skinless chicken breasts
4 tablespoons hot sauce like Tobasco, mild or screaming hot
1 tablespoon lemon juice, Bourbon, or Whiskey
1/2 teaspoon light salt
For the salad:
6 cups pre-washed Romaine lettuce
1 cup thinly sliced cucumber
1 cup thinly sliced celery
1 cup diced colored bell pepper, red, yellow, orange, or green
1 cup ready-to-eat shredded carrot (in a bag)
2 cups cherry tomatoes
4 tablespoons thinly sliced green onions
2 cups garlic croutons
1 1/3 cups low-fat blue cheese dressing
1. Preheat grill. If you have a grill with a variable temperature
control, set it to medium-high.
2. Marinate the chicken. In a 1-cup bowl, mix hot pepper sauce,
lemon juice and salt thoroughly with a fork. Place chicken in a 1-gallon
zippered freezer bag and pour marinade over meat. Zip bag closed letting
the air out and gently squeeze bag to coat all surfaces of meat with marinade.
Let rest in refrigerator for 20 minutes or up to 24 hours.
3. Prepare salads. Arrange equal amounts of lettuce on 4 dinner
plates then top with cucumbers, celery, bell pepper and carrot leaving
center free for chicken. If not serving immediately, cover each plate
tightly with plastic wrap and store in refrigerator for up to 8 hours.
4. Grill chicken. As you remove each piece of chicken from marinade,
drain well then spray lightly with fat-free cooking spray before placing
on grill. Grill chicken according to times below until interior temperature
reaches 160º F on an instant read thermometer. Meat should be no longer
pink in center and all juices run clear when pricked with tip of a knife.
Grilling Times: Two-Sided Grill (George Foreman style): 4-6 minutes
All other grills: 8-12 minutes. Turn chicken half way through grilling
time. Cover half way through grilling time if grill has a cover.
5. To serve, allow chicken to rest 2-3 minutes after coming off
of grill to allow juices to settle. Cut each piece across grain into 1/2"
wide strips then lay equal amounts in center of each salad. Sprinkle each
salad with equal amounts of onions and croutons. Drizzle with 1/3 cup
of dressing. Serve immediately with corn bread, or corn muffins.
Prep and Cooking Time: 30 minutes
Approximate Nutrients Per Serving: Total Calories
338/ Protein 41 g/ Carbohydrate 25 g/ Total Sugar 8 g/ Fat Total 7 g/
Saturated Fat 3 g/ Cholesterol 96 mg/ Sodium 873 mg/ Fiber 5 g
BLUE CHEESE
DRESSING
This dressing can be made up to 5 days in advance of serving if refrigerated
in an airtight container.
3/4 cup low-fat
or non-fat mayonnaise
1/2 cup low-fat or non-fat sour cream
1/4 to 1/2 cup low-fat buttermilk (depending on thickness you desire)
1/2 teaspoon garlic powder
1 tablespoon red wine vinegar
1 tablespoon lemon juice
2 tablespoons thinly sliced green onions
3 oz. (1/2 cup) crumbled blue cheese
light salt and freshly ground pepper to taste
1. In a 3 cup
bowl, whisk the mayonnaise, sour cream buttermilk, garlic powder, vinegar,
lemon juice, green onions, blue cheese and salt and pepper to taste.
2. Cover and refrigerate
until serving time.
Prep
and Cooking Time: 5–10 minutes
Makes 1
3/4 cups, or 7 (1/4-cup) servings
Approximate
Nutrients Per Serving of Entire Meal:
(Calculated with 1/3 cup blue cheese dressing per serving
made with non-fat mayonnaise and non-fat sour cream.) Total
Calories 338 / Protein 41 g/ 50% / Carbohydrate 25 g/ 30% / Total Sugar
8 g / Fat Total 7 g/ 20% / Saturated Fat 3 g/ 10% / Cholesterol 96 mg
/ Sodium 873 mg / Fiber 5 g / Calcium 217 mg
From Grill Power (QVC Publishing) copyright
2000, Holly Rudin-Braschi
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