H3 Recipe: Breaded Buffalo Chicken Tenders

Buffalo_chicken_tendersThis recipe comes from my ‘Super Bowl Snack’ demo!  A great healthy alternative to your favorite game-day appetizer.  Sure to score major points with your football-loving friends and family.


4 (4 oz.)          Chicken breast, boneless, skinless, trimmed and defatted, cut into strips or chicken tenderloins

¾ cup             Corn starch

¾ cup             Egg whites, or egg beaters

¾ cup             Whole wheat flour

½ tsp.              Onion powder

½ tsp.              Salt

¼ tsp.              Garlic powder

2 cups              Frank’s red hot sauce, or your favorite hot sauce

4 stalks           Celery, cleaned, trimmed, cut into sticks (Optional)


  • Preheat oven to 375°F
  • Spray baking sheet lightly with pan spray.
  • Prepare chicken breasts, or tenders, as directed above.
  • In three separate bowls (medium size), place corn starch, egg beaters, and wheat flour in each of their own bowls.
  • Season the wheat flour with the onion powder, salt, and garlic powder.
  • Dip the chicken tenders in the corn starch first, shake off excess.
  • Next, dip corn starch breaded chicken tenders in the egg beaters.
  • Finally, dip the corn and egg beater breaded chicken tenders in the whole wheat seasoned flour and shake off excess flour.
  • Place on baking sheet.
  • Bake in oven for about 12-15 minutes.
  • Then warm hot sauce in sauté pan or microwave.
  • Toss fully cooked breaded chicken tenders in the hot sauce and toss until evenly coated with sauce.
  • Serve with H3 Ranch or Bleu cheese (see below) dressing and a few celery sticks.

Chef’s Note:  These chicken tenders can be tossed with sweet and sour sauce, bang bang sauce or even barbeque sauce. 

Number of Servings: 4
Serving Size: 4 tenders
Calories: 200
Fat: 0

Easy Bleu Cheese Dressing


3/4 cup         Fat-free buttermilk

1/4 cup          Sour cream, fat-free

1/4 cup           Light mayonnaise

1 tsp                 Worcestershire

1/4 cup           Bleu cheese crumbles

To taste           Cracked black pepper


  • In a food processor combine all ingredients and pulse until semi smooth.
  • Pour into air tight container and enjoy!

Number of servings:  24
Serving size: 1 Tablespoon
Calories: 20
Fat grams: 1.4

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