These heart healthy Buffalo chicken tenders are a low-calorie, diabetic-friendly option packed with flavor and crunch. Marinated in tangy buttermilk and coated in whole wheat breadcrumbs, they’re baked to crispy perfection without the added fat of frying. At just 189 calories per serving, they’re the perfect appetizer or light meal for a heart healthy diet.
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If you like Buffalo chicken that’s crispy but not greasy, this is the heart healthy chicken recipe you’ve been searching for. Baked instead of fried, this low calorie chicken recipe is low in fat and calories but packed with the flavors you crave thanks to a tangy buffalo sauce. Serve this for the next big game and your family and friends will proclaim these the best chicken tenders they've ever tasted!
As they say, it’s all in the sauce! Marinate your chicken for at least 30 minutes to give it time to soak up the flavors of the hot sauce and buttermilk. Then, fully coat each chicken tender with breadcrumbs before baking in the oven. When you think your chicken is done, cut one piece to ensure the outside is crispy and the inside is fully cooked with juices running clear.
This healthy appetizer or light meal has 34g of protein and under 200 calories, so it will fill you up without weighing you down. The baked chicken is low in fat, low in sodium and low in cholesterol, since it uses lean chicken breasts and heart healthy ingredients like whole wheat flour and low fat buttermilk.
When you're serving up appetizers for the next big game, let these heart healthy chicken tenders be the star of the show. Any raw vegetable is perfect to enjoy alongside chicken tenders, including celery, carrots and cucumber. Serve your chicken tenders with fat free blue cheese dressing, a Greek yogurt sauce like tzatziki or some additional hot sauce for dipping.
Recipe yields 6 servings
Preheat oven to 400°. Place a wire rack on a rimmed baking sheet.
In a small bowl, whisk together hot sauce and buttermilk until combined. In a large, shallow dish, arrange chicken tenders in one layer. Top with hot sauce mixture and toss to coat chicken evenly. Cover and marinate in the refrigerator for 30 minutes.
In a shallow dish, whisk egg whites until frothy. In another shallow bowl, combine flour, bread crumbs, paprika, cayenne and black pepper.
Dip chicken tenders in egg whites, then roll in bread crumb mixture to coat evenly, shaking off the excess. Arrange coated chicken tenders on wire rack on baking sheet. Lightly spray with oil cooking spray.
Bake for approximately 15 minutes, turning halfway through cooking, or until juices run clear.
Serve chicken tenders with blue cheese dressing and celery sticks, if desired.