Though I’ve been doing good staying away from all the foods that would reverse my weight loss progress, just like everyone else I have temptations. Anyone who knows me knows that I love chicken wings with ranch and/or blue cheese dressing. Specifically, lemon pepper wings! Unfortunately, chicken wings are high in fat and calories. The wing is probably the worst part of the chicken to eat. Even when baked or grilled, it takes a lot of chicken wings to get full which is how the calories add up.
The leanest part of the chicken is the breast, without the skin, bones, or fat. Knowing this, I came up with an alternative solution to my love for chicken wings with ranch.
Buffalo Ranch Boneless Skinless Chicken Breast
· Boneless, skinless chicken breast (lean) 110 calories per 4 oz
· Ranch seasoning 5 calories per ½ tsp
· Buffalo wing sauce 0 calories
· Non-Stick Olive Oil Spray 0 calories
Sprinkle the chicken with 1/2 tsp. of ranch seasoning per chicken breast. Although this seasoning is low in calories, it’s high in sodium so be mindful of using more than stated. Bake the chicken for approximately 30 minutes at 400 degrees. When done, take the chicken out and pour buffalo sauce all over the chicken. Then sprinkle ½ tsp. more of the ranch seasoning to each chicken breast so it sticks to the buffalo sauce. Cook on broil for 3 -5 additional minutes.
You can cut the breast into strips to make baked buffalo ranch chicken strips if you want too. For my vegetarians, you can replace the chicken with mock chicken, but follow the directions on the package for actual cooking times. Otherwise the mock chicken will taste like seasoned rubber. Season the mock chicken as stated above.
Pair this chicken with a single portion of baked sweet potato fries, or kale chips. You can also add lemon pepper sprinkles on top of the buffalo sauce to for those who like lemon pepper chicken.
This is a great lean way to eat buffalo chicken with ranch flavor for those who feel deprived. Try it, and post comments on how your Buffalo Ranch Chicken turned out below.