Buffalo Chicken Tenders with Blue Cheese Dip

Buffalo Chicken Tenders with Blue Cheese Sauce recipe

These tangy, spicy chicken tenders dipped in creamy blue cheese sauce are delicious enough to make you forget they’re only 158 calories per serving.

Total Time: 50 min.
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: 4 servings

4 Tbsp. hot pepper sauce (like Frank’s®), divided use
2 Tbsp. white vinegar
1 tsp. garlic powder
1 tsp. paprika
1 dash cayenne pepper (to taste; optional)
1 lb. raw chicken tenders
¼ cup nonfat plain yogurt
1 Tbsp. crumbled blue cheese
4 medium celery stalks, cut into sticks

1. Combine 1 Tbsp. hot sauce, vinegar, garlic powder, paprika, and cayenne in a small bowl; mix well.
2. Add chicken; toss to coat. Marinate, covered, in refrigerator for 30 minutes.
3. Preheat oven to 375° F.
4. Place chicken in a baking dish. Discard any remaining marinade. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle.
5. Combine yogurt and cheese in a small bowl; mix well. Set aside.
6. Combine chicken and remaining 3 Tbsp. hot sauce in a large bowl; toss gently to blend.
7. Serve chicken with dip and celery.

Nutritional Information (per serving):
Calories: 158
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 74 mg
Sodium: 666 mg
Carbohydrates: 3 g
Fiber: 1 g
Sugar: 2 g
Protein: 26 g

P90X/X2 Portions
1 Protein
1 Condiment

P90X3 Portions
1½ Protein
½ Fat

Body Beast Portions
3 Protein
½ Fat

1 Red
1 tsp.

*Note on equivalents: Per serving, the amount of yogurt and cheese found in this recipe is not enough to count toward a day’s red or blue allowance. As such, these ingredients (and calories) have been calculated into the tsp. equivalent.

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  1. Apryll Falcon said:

    Are we not counting the Blue (cheese), Green (Celery) and a red for the Yogurt? Just want to make sure the calculations are correct for the 21 day fix and what I am using.

    • Jaclyn Martin said:

      I am not sure if you can count a whole blue container for the blue cheese. It is one tablespoon and you are eating 1/4 of that, same with the celery and yogurt. If you split the whole recipe into 4 portions, then I do not think you are eating a whole blue, green or red, with the homemade blue cheese dip you are at most eating a fourth of each of those containers.