Buffalo Chicken Salad in Cheesy Bowls

     
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Serves: 12
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Ingredients:

  • Parmesan Cups:
  • 3 c. freshly shredded Parmesan cheese
  • Chicken:
  • 1/2 c. Frank's RedHot cayenne pepper hot sauce
  • 1 tbsp unsalted butter, melted
  • 1 tbsp molasses
  • 1/4 c. whole grain panko bread crumbs, such as Ians
  • 1/4 c. yellow instant polenta
  • 1 tbsp cornstarch
  • 4 (6 oz each) boneless, skinless chicken breasts*
  • 1/8 tsp salt
  • 1/8 tsp black pepper
  • 1 tbsp canola oil
  • Salad:
  • 3 romaine lettuce hearts, washed, dried and torn into bite-sized pieces
  • 3 celery ribs, sliced thinly
  • 1/2 medium red bell pepper, deveined and chopped
  • 2 carrots, peeled and shredded
  • 3/4 c. reduced-fat blue cheese dressing, such as Bolthouse Farms

All you do

  1. To make Parmesan cups:
  2. Preheat the oven to 375 degrees. Line a baking sheet with parchment paper.
  3. Place 12 (1/4-cup) mounds of Parmesan cheese on the sheet and gently push down until each mound is flat and 4-1/2- to 5-inches in diameter. Bake for 8 to 10 minutes, until golden and bubbly. Allow to rest for about 1 minute; then working quickly, use a thin metal spatula to transfer the Parmesan cups to overturned bowls (choose bowls about the size of cereal bowls). Let cool until firm, about 5 minutes. Continue with the remaining Parmesan cheese and cups. Set aside. (Parmesan cups can be prepared up to 24 hours in advance. Store in an airtight plastic container.)
  4. To make the salad:
  5. Whisk the hot sauce, butter and molasses in a bowl; set aside. Whisk panko, polenta and cornstarch together in a shallow dish.
  6. Pat the chicken dry with paper towels and season with salt and black pepper. Thoroughly coat the chicken with cornmeal mixture, pressing on the coating to help it adhere.
  7. Heat oil in a 12-inch nonstick skillet over medium heat until just smoking. Carefully lay chicken in skillet and cook until well browned on the first side, 6 to 8 minutes. Flip chicken, reduce heat to medium and continue to cook until the chicken registers 160-165 degrees on an instant-read thermometer, 6 to 8 minutes longer.
  8. Transfer chicken to a carving board and let rest for 5 minutes. Meanwhile, toss the lettuce, celery, bell pepper and carrots with the dressing. After chicken rests, slice into bite-sized pieces. Toss with salad ingredients.
  9. Divide salad mixture among Parmesan cups. Serve immediately.
  10. *If substituting shrimp, purchase 1 pound peeled, deveined shrimp. Prepare shrimp as you do the chicken, in step 2, seasoning and breading it. Cook shrimp in hot oil, in step 3, for 2-1/2 to 3 minutes per side. Toss with hot sauce mixture and toss with salad ingredients in step 4.

Daily nutritional values:

230% vitamin A 35% calcium
20% vitamin C 8% iron

Nutrition information per serving:

Calories: 280 Protein: 24g
Carbohydrate: 12g Saturated Fat: 7g
Cholesterol: 65mg Sodium: 980mg
Dietary Fiber: 3g Sugar: 4g
Fat: 14g Trans fats: 0g
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