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Diabetic & Heart Healthy

Get Buffalo wings flavor without Buffalo wings fat. Try these spicy chicken tenders marinated in buttermilk and hot sauce for a tasty, low-fat crowd pleaser.

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      • 1/4 cup hot sauce
      • 1/2 cup low fat buttermilk
      • 1 1/2 lbs chicken tenders (about 3 oz each)
      • 2 egg whites
      • 1/4 cup whole wheat flour
      • 1/2 cup whole wheat bread crumbs
      • 1 tsp paprika
      • 1/2 tsp cayenne pepper, or to taste
      • 1/8 tsp black pepper
      • Fat-free blue cheese dressing (optional)
      • Celery stick (optional)


      • Preheat oven to 400°. Place a wire rack on a rimmed baking sheet.
      • In a small bowl, whisk together hot sauce and buttermilk until combined. In a large, shallow dish, arrange chicken tenders in one layer. Top with hot sauce mixture and toss to coat chicken evenly. Cover and marinate in the refrigerator for 30 minutes.
      • In a shallow dish, whisk egg whites until frothy. In another shallow bowl, combine flour, bread crumbs, paprika, cayenne and black pepper.
      • Dip chicken tenders in egg whites, then roll in bread crumb mixture to coat evenly, shaking off the excess. Arrange coated chicken tenders on wire rack on baking sheet. Lightly spray with oil cooking spray.
      • Bake for approximately 15 minutes, turning halfway through cooking, or until juices run clear.
      • Serve chicken tenders with blue cheese dressing and celery sticks, if desired.

Nutrition Facts

Serving size: 1 chicken tender

Serves 6

Per Serving: Calories: 189 Fat: 2g Saturated Fat: 1g Cholesterol: 66mg Sodium: 365mg Carbohydrates: 8g Fiber: 2g Protein: 34g

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Date Last Reviewed: February 6, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Dietary Review: Jane Schwartz, RD

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