Why Fry, Buffalo?

I love buffalo wings.  There is something so satisfying about chicken wings dredged in cornstarch or flour, deep fried, tossed in a mixture of butter and hot sauce, then served with carrots, celery, and blue cheese dressing.  However, it is not very healthy.  In the past I wouldn't have cared, but now that I am almost 40, my health (as well as my families) is always on my mind.  So I gave myself a task.  To turn this deep fried, butter/hot sauce soaked, blue cheese dipping bar staple into something that I would serve my family.  

My solution?  To bake it of course.  But that wouldn't get me that delicious buffalo flavor I crave. I also didn't want all that chicken skin that is on wings (I know, that is what makes them so good, but I am trying to make it healthier, remember).  I decided I would switch my wings to chicken tenders (or chicken breasts cut into strips) and marinate them to get them the flavor that I crave.   The next thing I changed was the blue cheese dressing. (I know, I know, that is the best part.  But the blue cheese adds extra calories and frankly my husband doesn't like it.)  It became a tangy ranch dressing that made using yogurt, sour cream, and ranch dip mix.

Why am I babbling when I can just give you the recipe?  Okay here it is:

Confessions of a Food Nerd Buffalo Chicken Strips

1 lb chicken tenders, or chicken breasts cut into strips

1/4 cup Franks Red Hot or you favorite hot sauce

1/4 cup water

2 tsp ranch dip powder

1 tsp garlic powder

Place chicken in a ziploc, set aside.  In a bowl, mix together hot sauce, water, ranch powder, and garlic powder. Pour over chicken.  Remove as much air from the bag as possible.  Move the chicken around inside the bag to coat with sauce.  Place in refrigerator and let marinate for 1-2 hours.

Preheat oven to 400 degrees.  Line a cookie sheet with parchment paper (or lightly greased).  Remove chicken from marinade and place on cookie sheet.  Place cookie sheet in oven and bake for 15-20 minutes, or until chicken reaches an internal temperature of 165 degrees (or until juices run clear when you cut open a tender).  Remove from oven and let rest for 10 minutes.  Serve with carrots, celery sticks, and ranch dressing.

Confessions of a Food Nerd Ranch Dressing

1/2 cup plain yogurt

1/2 cup sour cream

1 pkt of ranch dip mix (or 1 1/2 Tbsp ranch powder)

Mix everything together, let set for 15 minutes before serving.