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Buffalo chicken tenders with blue cheese dipping sauce

(Styling/Sheryl Julian and Catherine Smart; Wendy Maeda/Globe Staff)
February 1, 2012
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Serves 6

Leaner than chicken wings, these spicy chicken tenders, made with boneless breast meat, still pack lots of Buffalo flavor. You need Frank’s Red Hot original sauce for the chicken marinade. Mix it with honey, garlic, and tequila if you have some. Use a grill pan or slide the tray of tenders close to the broiler element. The blue cheese dipping sauce, based on low-fat Greek yogurt, is surprisingly light. You could substitute equal parts low-fat sour cream and yogurt to edge closer to a traditional dip. Add celery and carrot sticks.

CHICKEN

2 pounds boneless, skinless chicken breast halves

Salt and black pepper, to taste

2 tablespoons olive oil

1/2 cup Frank’s Red Hot original sauce

1 tablespoon honey

1 clove garlic, smashed

2 tablespoons tequila (optional)

1. Cut the chicken into 2-inch-wide strips. Transfer to a bowl. Add salt, pepper, olive oil, hot sauce, honey, garlic, and tequila, if using. Mix well. Cover and refrigerate for at least 1 hour or for as long as overnight.

2. Heat a grill pan over medium heat or turn on the broiler and spread the chicken in one layer on a rimmed baking sheet. Grill or broil the chicken about 4 minutes on a side or until cooked through. When the chicken is done, baste it with the juices in the grill or broiler pan. Transfer to a plate.

SAUCE

1/2 cup low-fat Greek yogurt

2 tablespoons white wine vinegar

1 ounce crumbled blue cheese

Dash of Worcestershire sauce

Salt and black pepper, to taste

1. In a bowl, stir the yogurt, vinegar, blue cheese, Worcestershire, salt, and pepper.

2. Taste for seasoning and add more vinegar, cheese, or salt, if you like. Serve with the chicken tenders.

Catherine Smart

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