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Buffalo Chicken Tenders
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Yields 8 servings of about 3 tenders each




1-1/2 pound chicken breast tenders (or cut boneless skinless chicken breast halves into strips)

cooking oil spray

1/4 cup canola oil (or 3 Tbsp canola oil + 1 Tbsp butter)

1/4 cup Frank’s Red Hot Original Cayenne Pepper Sauce

1 Tbsp water



Preheat oven to 375F.  Spread chicken out in a single layer, not touching, on a baking sheet.  Spray with cooking oil spray.  Bake for about 25 minutes, until just cooked through. Do not overcook, or they will be dry.


Meanwhile, heat canola oil (and butter, if using) in small pan or microwave.  Add Frank’s RedHot sauce and water and mix.


When tenders are cooked, remove from oven and brush generously on both sides with hot sauce mix.



Serving suggestion: Serve with yogurt blue cheese dipping sauce (recipe below) and celery sticks.



Core recipe; 4 points per serving on Flex, with dipping sauce


Per Serving: 145 Calories; 7g Fat (46.2% calories from fat); 19g Protein; 1g Carbohydrate; trace Dietary Fiber; 42mg Cholesterol; 336mg Sodium. 

Exchanges: 0 Vegetable; 1 1/2 Fat.


Per Serving, with yogurt blue cheese dipping sauce: 167 Calories; 8g Fat (43.2% calories from fat); 22g Protein; 2g Carbohydrate; trace Dietary Fiber; 45mg Cholesterol; 413mg Sodium.

Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1 1/2 Fat.



Source: Whaledancer's own recipe




Yogurt Blue Cheese Dip


8 servings of about 2 Tbsp each



With yogurt, the fresher it is, the milder the flavor, so homemade works best, but fresh store-bought will work.


1/2 cup fat-free cottage cheese

1 tsp lemon juice

1/8 tsp garlic powder

few drops Worcestershire sauce

6 Tbsp fat-free plain yogurt

2 Tbsp. Roquefort, crumbled

freshly grated black pepper


Put the first 4 ingredients in the blender and blend until smooth. Scrape into a bowl and blend in yogurt and then the Roquefort. Add pepper to taste.



Core count 0 points for Roquefort, 0 points on Flex


Per Serving: 21 Calories; 1g Fat (23.2% calories from fat); 3g Protein; 1g Carbohydrate; trace Dietary Fiber; 2mg Cholesterol; 77mg Sodium.  Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 0 Fat.


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