Recipe: Buffalo Chicken Breast Skillet with Celery, Carrots & Scallions

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

November 7, 2012 • 4 comments

Clean Eating Buffalo Chicken Breast Skillet

Dripping Buffalo sauce. Crispy chicken skin. Creamy bleu cheese dressing. Crunchy celery sticks. I crave this heavenly combination, especially during football season, but am glad to partake any time of the year. At least in my mind. While I will occasionally indulge in a couple of fatty, fried Buffalo wings, it’s not something I order on my own or whip up for dinner. But transforming this flavor combination into a healthier rendition? Oh, yes.

I created a clean eating Buffalo chicken dip for my new cookbook and now I present to you my center-of-plate dinner version—all for just 300 calories. A traditional plate of 6 restaurant-prepared Buffalo wings with bleu cheese dressing will set you back 485 calories and 7 grams of saturated fat. Serve this dish with oven fries or steamed brown rice.

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Buffalo Chicken Breast Skillet with Celery, Carrots & Scallions

2 teaspoons (4.9 g) salt-free all-purpose seasoning

2 teaspoons (4.8 g) onion powder

1/2 teaspoon paprika

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

3 teaspoons (15 ml) expeller-pressed canola oil (2 tsp. for chicken, 1 tsp. for vegetables)

1 pound (455 g) boneless skinless chicken breast, cut into bite-size pieces

1 cup (100 g) diced celery

1 cup (130 g) diced carrots, or sliced baby carrots

3 scallions, thinly sliced, green and white parts divided

1 tablespoon (10 g) minced garlic

1/2 cup (125 g) marinara sauce

2 tablespoons (30 ml) hot sauce, or more for hotter taste

2 tablespoons (28 g) light mayonnaise

1/3 cup (77 g) lowfat plain Greek yogurt

1/2 cup (60 g) bleu cheese crumbles (or shredded sharp cheddar cheese) (1/4 cup (30 g) for stirring in, 1/4 (30 g) cup for topping)

In a small bowl, combine the all-purpose seasoning, onion powder, paprika, salt and pepper. Heat a large skillet on medium heat and add 2 teaspoons (10 ml) oil. Sprinkle half of the seasoning mix onto the chicken. Add the chicken to the hot oil and let cook without moving until browned on one side, about 4-5 minutes. Turn the chicken and brown the other side until just cooked through, about 2 minutes. Transfer chicken to a plate near the stove to keep it warm. Add a small splash of water to the pan and scrape the bottom of the pan with a wooden spoon to release the flavorful browned bits. Pour liquid and bits over the chicken.

Reduce heat to medium-low, add 1 teaspoon (15 ml) oil to the same pan and add the celery and carrots. Cook gently for 3 minutes and then add the white parts of the scallions and garlic. Cook until vegetables become tender, about 4 more minutes. Add the marinara, hot sauce, and the remaining half of the seasoning mixture and bring to a simmer. Stir in the mayonnaise and add the chicken back to the pan, cooking until hot and steamy.

Turn off the heat and stir in the yogurt, 1/4 cup bleu cheese, and half of the green parts of scallions. Sprinkle 1/4 cup bleu cheese and the remaining green parts of scallions on top. Serve hot.

Prep time: 20 minutes

Cook time: 20 minutes

Makes 4 servings, heaping 3/4 cup each

Nutrition Facts (per serving): 300 calories, 14 g total fat (5 g saturated fat, 0 g trans fat), 928 mg sodium, 84 mg cholesterol, 10 g total carbohydrate (3 g fiber), 33 g protein, 9% DV iron, 16% DV calcium, 109% DV Vitamin A, 21% DV Vitamin C.

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Buffalo Chicken Breast Skillet with Celery, Carrots & Scallions

By Michelle Dudash, Chef and Registered Dietitian Nutritionist Published: November 7, 2012

• Yield: 3/4 heaping cup (4 Servings)
• Prep: 20 mins
• Cook: 20 mins
• Ready In: 40 mins

Buffalo chicken skillet with a creamy dip.

Ingredients

• 2 teaspoons (4.9 g) salt-free all-purpose seasoning
• 2 teaspoons (4.8 g) onion powder
• 1/2 teaspoon paprika
• 1/4 teaspoon salt
• 1/4 teaspoon reshly ground black pepper
• 3 teaspoons (15 ml) expeller-pressed canola oil 2 tsp. for chicken, 1 tsp. for vegetables
• 1 pound (455 g) boneless skinless chicken breast cut into bite-size pieces
• 1 cup (100 g) diced celery
• 1 cup (130 g) diced carrots, or sliced baby carrots
• 3 scallions thinly sliced, green and white parts divided
• 1 tablespoon (10 g) minced garlic
• 1/2 cup (125 g) marinara sauce
• 2 tablespoons (30 ml) hot sauce or more for hotter taste
• 2 tablespoons (28 g) light mayonnaise
• 1/3 cup (77 g) lowfat plain Greek yogurt
• 1/2 cup (60 g) bleu cheese crumbles or shredded sharp cheddar cheese (1/4 cup (30 g) for stirring in, 1/4 (30 g) cup for topping)

Instructions

1. In a small bowl, combine the all-purpose seasoning, onion powder, paprika, salt and pepper. Heat a large skillet on medium heat and add 2 teaspoons (10 ml) oil. Sprinkle half of the seasoning mix onto the chicken. Add the chicken to the hot oil and let cook without moving until browned on one side, about 4-5 minutes. Turn the chicken and brown the other side until just cooked through, about 2 minutes. Transfer chicken to a plate near the stove to keep it warm. Add a small splash of water to the pan and scrape the bottom of the pan with a wooden spoon to release the flavorful browned bits. Pour liquid and bits over the chicken.
   
2. Reduce heat to medium-low, add 1 teaspoon (15 ml) oil to the same pan and add the celery and carrots. Cook gently for 3 minutes and then add the white parts of the scallions and garlic. Cook until vegetables become tender, about 4 more minutes. Add the marinara, hot sauce, and the remaining half of the seasoning mixture and bring to a simmer. Stir in the mayonnaise and add the chicken back to the pan, cooking until hot and steamy.
   
3. Turn off the heat and stir in the yogurt, 1/4 cup bleu cheese, and half of the green parts of scallions. Sprinkle 1/4 cup bleu cheese and the remaining green parts of scallions on top. Serve hot.
   

• Cuisine: American
• Course: Entrée
• Skill Level: Easy