Friday, July 13, 2012

Buffalo Chicken Salad

Miami Dolphins Training Camp will start soon. Every August, the guys come back from their month long break ready to grab the bull by the horns. Despite the scorching Florida sun and sticky humidity, they hit practice hard, but not before they go through physicals.

One thing that the guys have to do at physicals is weigh in. Not so that it can be recorded for the roster like in high school, rather they have to impress the dietitians, and strength coaches. They weigh in, and then they are told what they should be weighing. This decided weight will become a number engraved in their heads all season long. Once a week, throughout the season, they weigh in. If they are over this number, they will be fined per pound. Yes! Fined!

Nobody wants to be "that guy" that had a little too much fun on their month long break, so when we are on vacation we like to try to eat healthy the majority of the time. Healthy eating continues throughout the season so that Dan can maintain his weight. It makes it much easier and healthier so there is no crash dieting in the end. And cheaper when you consider how much each extra pound costs per week.

I like that Dan's job requires him to be healthy. It also keeps me on my toes and encourages me to come up with new and creative ways to eat healthy. Don't get me wrong, we enjoy a take out pizza once in a while, and I LOVE making goodies for the football team, but we live by one rule in out house. If you want the occasional cookies, you better want the salad too. Thus I bring to you, Buffalo Chicken Salad!

Buffalo Chicken Salad is one of those salads that you can prepare pretty darn healthy without it tasting like a diet food. You get your lean protein, vegetables, leafy greens, and dairy. Buffalo Chicken Salad allows you to eat something substantial, leaving you satisfied, while still keeping you within your goal for your daily caloric intake.

I stalk up on huge packages of boneless, skinless, chicken breast when they are buy one get one. I break apart the packages and freeze them in freezer bags in groups of four. This way they are inexpensive and convenient. I always bake all four chicken breasts at the same time. This way it is very easy to grab a leftover cooked chicken breast out of the fridge and whip this salad together in less than 5 minutes.

Buffalo Chicken Salad 
Fast, Easy, and Healthy!

Lettuce - I used 1/2 a bag of the 5-Lettuce Mix from Fresh Express which includes Green 
                    leaf lettuce, Red Leaf Lettuce, Butter Lettuce, Romaine Lettuce, and Radicchio.
1 cup of cooked chicken - approx. 1/2 large chicken breast or 1 small.
1/6 cup Franks Hot Buffalo Wing Sauce
2 TB Low-Fat Crumbled Blue Cheese or Gorgonzola
Lite Ranch Dressing
Water or Skim Milk
Carrots and Celery Optional

-Take all ingredients out of the fridge.
-Fill dinner size plate with lettuce. Set aside.
-Use kitchen shears to cut the skinless, boneless, non-breaded, cooked chicken breast into 
  thin slices that range anywhere from 1-2 inches long. Cooked chicken is easiest to cut 
  when cold. It also keeps it moisture better in the fridge if left whole until ready to use.
-In a bowl, combine 1 cup of cooked chicken slices with 1/6 cup Franks Hot Buffalo Wing 
 Sauce. (For 2 salads use 2 cups chicken and 1/3 cup sauce.) 
-Pop the bowl of chicken and sauce in the microwave for 30 seconds. 
-Stir to mix sauce and then repeat for another 30 seconds.
-Next, place the saucy chicken over the greens
- If you are using carrots of celery, sprinkle them on now
-Next in a small dish pour 1/2 of the lite ranch dressing you think you will need.
-Add approximately the equivalent amount of water or skim milk to the ranch and whisk 
  together to thin it out. (amount of liquid may vary per brand of dressing) Congrats! You 
  just cut your dressing calories in half! You will be delighted to discover you still enjoy 
  the taste, and it spreads throughout the salad better too!
-Pour the dressing over the salad and then sprinkle with 2 TB of Crumbled Cheese per 


1 comment:

  1. This looks so good! My husband will love this! I really love your blog - great recipes! Thanks for your generosity in sharing them! I wanted to invite you to check out my blog it has some similar themes as yours - recipes/nature/family ----- thx & continued blessings -- katie