Servings: 2 servings
Calories: 372kcal
Equipment
- Cutting board
- Chef knife
Ingredients
- 2 5-6 oz breasts or one large 10-12 oz breast
- 1½ tbsp breadcrumbs - I make my own breadcrumbs from low carb bread
- 4 tsp of your favorite wing sauce, Franks Red Hot Wings Sauce
- 3 tbsp fat free shredded cheddar cheese, Kraft
- 5 c romaine lettuce or your favorite lettuce or spring greens
- 2 slices onion
- ½ medium red bell pepper
- 4 tbsp blue cheese dressing, Bolthouse Farms
- 4 tbsp tri-colored tortilla strips
Instructions
Making the Chicken Breasts
- Preheat the oven to 400℉. If you are going to bake the chicken in an air fryer, follow the directions for preheating the small appliance.
- I pound my chicken breasts to a uniform thickness of ¾ - 1" so they cook evenly. Place the chicken breast inside of a plastic bag or between pieces of plastic wrap and give the top part of the breast a few whacks with a rolling pin until it is flatten and is the same thickness as the bottom portion of the breast.
- Place the chicken breast on a plate and sprinkle ¾ tbsp of the breadcrumbs over one side of the breast. Use your finger to spread the breadcrumbs lightly and evenly over the top of the breast. In essence, you are dusting the breast with crumbs and not heavily coating it. There will be excess crumbs on the plate.
- Flip the chicken breast over and sprinkle the rest of the breadcrumbs over the top and use your finger to evenly spread the crumbs over the top.
- Pick up the chicken breast and dip the side edges in the breadcrumbs that remain on the plate. When you are done , there will still be some breadcrumbs left on the plate.
- Place the breadcrumb dusted chicken breast in a foil lined baking pan or on a foil lined air fryer tray.
- Place in the oven or air fryer and bake at 400℉ for 10 min. I have an oven type air fryer and when I cook the chicken breast in it, I place it on the bottom rack.
- Flip the chicken over at the 10 min mark and bake another 9 - 10 min. Check the internal temperature of the chicken and make sure it is at least 165℉.
- Remove the chicken from the oven/air fryer and spread the buffalo wing sauce over the top of the chicken and then sprinkle the shredded cheddar cheese over the wing sauce. Return the chicken to the oven/air fryer and bake an additional 2 min to melt the cheese.
- Remove the chicken from the oven/air fryer when the cheese is melted and let rest for 3 - 5 min.
Preparing Two Salads
- While the chicken is baking get the salad ready. Rinse the lettuce under running water and pat dry or use a salad spinner if you have one.
- Divide the lettuce into two portions and place each portion onto a dinner plate. Drizzle 2 tbsp of blue cheese dressing over the top of each salad and toss.
- Cut the slice of onion in half and separate the rings. Spread the pieces of onion over the top of each salad.
- Wash the bell pepper and remove the seeds. Cut half of the pepper into strips and then cut the strips in half. Place half of the bell pepper pieces over the top of the salad. Add any other additional toppings you are using to the salad now.
- Sprinkle the tri-colored tortilla strips over the top of each salad.
- When the chicken is done resting, place a chicken breast on top of each salad. If you made one large chicken breast, cut it in half and place a half on top of the salad. Serve and enjoy.
Notes
The sodium in this recipe is high with a significant portion of the sodium coming from the wing sauce.
To reduce the sodium you can use low sodium wing sauce made by Yo Momma's Food CO. or Mrs. Taste no sodium buffalo wing sauce.
Links to both are in the 'no sodium/low sodium list under 'Resources' in the site menu bar.
Nutrition
Serving: 1serving | Calories: 372kcal | Carbohydrates: 17.5g | Protein: 53.1g | Fat: 9.4g | Saturated Fat: 2.5g | Sodium: 692mg | Fiber: 5.9g | Sugar: 3.9g
Tried this recipe?Let us know how it was!
