Weight Watchers Buffalo Chicken Strips Recipe - 4 Points
If there is a food that I could eat every day and not get tired of, buffalo chicken strips would be a top contender. But since following the Weight Watchers diet plan, I was hard pressed to find an amazing buffalo chicken strip recipe that not only tasted great, but would be low in Weight Watchers Points and good for me too. So I made up my own special, low calorie recipe! It tastes amazing, is incredibly low in fat and calories, and packs in an excellent serving of fiber! These buffalo chicken strips are also great to make for a party or picnic, and are a great, healthy snack to chow down on during your favorite football game (Go Steelers!)
Weight Watchers Buffalo Chicken Strip Recipe
Ingredients:
8 oz skinless, boneless chicken breast
1/2 cup egg whites or egg alternative
1 cup original Fiber One Cereal
2 tsp salt
1 tbsp garlic powder
1 tbsp onion powder
1 tsp paprika
1/2 tsp black pepper
1 cup and 2 tbsp Frank’s Red Hot Sauce
1 tbsp light butter (I used Balade Light Butter)
Directions:
Preheat oven to 400 degrees, and spray a baking sheet with nonstick cooking spray. Wash and cut chicken breasts into strips that are approximately 1 1/2 inches wide. Set aside.
In a food processor, combine cereal, salt, garlic powder, onion powder, paprika and pepper and pulverize to a fine powder or breadcrumb like consistency. Pour mixture into a shallow bowl or onto a small plate. Set aside.
In a small saucepan, melt butter and then add in 1 cup of the hot sauce. Mix well and warm until heated, but not bubbling or boiling. Pour into a small, shallow bowl, and set aside.
In a small bow, mix egg whites (or egg alternative) with the 2 tbsp or remaining hot sauce. Now take each chicken strip, and coat with egg and hot sauce mixture. Shake off all excess egg from the meat. Next coat chicken in cereal mix until strip is fully breaded. Lay strip on baking sheet. Repeat until all pieces of chicken are breaded and on the baking sheet. Now, with a brush or spoon, drizzle about 3/4 hot sauce and butter mixture over all the chicken pieces. Make sure to coat well.
Bake chicken at 400 degrees until breading becomes crispy and chicken is cooked through (approximately 15-20 minutes). Serve with remaining hot sauce mixture for dipping. YUM!!!!!
Serves 2
Each serving = 4 Weight Watchers Points
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November 3rd, 2008 at 12:35 pm
This sounds fantastic! I can’t wait to try it.
November 8th, 2008 at 8:40 am
I would love to try this recipie (I am also on weight watchers points diet) but since I live in the UK I don’t think we have fiber one cerial, can you suggest any alternative?
November 8th, 2008 at 12:35 pm
I am on weight watchers and made this recipe and loved it! All of my roommates loved it too, and they are not even on weight watchers! I would recommend to eat all the chicken at once, it does not taste as good when you try to re-heat the strips.
November 15th, 2008 at 6:57 am
Jennifer,
I often use a puffed rice cereal for breading. The brand I use is Rice Krispies. It is not as high in fiber as Fiber 1, but it is not as hard on the digestive tract for some of us. It will affect points.
November 16th, 2008 at 7:24 pm
Hi! I want to try this because I LOVE hot wings and miss them dearly:( My question (if you could email me) is how many are in a serving? It says there are 2 servings…but basically, how many can I have haha?!
November 16th, 2008 at 9:24 pm
Jennifer — I did a quick Google search on high fiber cereals in the UK, and a good substitute for the Fiber One would be Bran Buds or All Bran cereal. Just remember to calculate the nutritional stats to see how it will affect the Points value.
November 16th, 2008 at 9:39 pm
Ahh, Katie….You are a girl after my own heart. When it comes to yummy food, I’m ALL about quantity!
To answer your question, this recipe has 2 servings, which basically amounts to about 4.5 oz of chicken strips (I factored in the breading and sauce to this weight). The number of strips that will amount to will depend on how you cut them, so if you cut them thinner there will be more, and if you cut them thicker there will be less. The amount you should eat will depend on your Weight Watchers Points allowance for the day. I’d recommend just eating the one serving and then try to fill up with some side veggies like sliced celery or bell peppers.
Another AWESOME way to eat these Buffalo Chicken Strips, is to serve the strips over a salad (consisting of all 0 Point veggies like romaine lettuce, sliced red onions, cucumbers and tomatoes) and then topped with a low calorie / low fat ranch or blue cheese salad dressing. It is SOOOOO yummy!! And if you use a lot of veggies, this salad ends up being HUGE. So, if you appreciate a hearty sized portion like I do, you will feel super satisfied with this rockin’ salad! Just make sure you count in the Points for the salad dressing (if you are using the low fat or fat free kind, it should only add another 1-2 Weight Watchers Points).
December 2nd, 2008 at 1:33 pm
I’d like to try this recipe on a salad, but how many calories are there per serving? I’m on a very strict calorie diet, and just wondered if this was in my range for a day. Thanks!
December 2nd, 2008 at 4:44 pm
Hi Nicole,
To answer your question, the amount of calories will depend on what you put in the salad. What I usually do is use all zero Point veggies - lettuce, cucumbers, tomatoes, bell peppers and celery. Then, I’ll use a low calorie blue cheese dressing (about 2 tbsp). Top your salad with the chicken strips and the blue cheese dressing, and then add a little extra of the Frank’s Red Hot Sauce to your salad. This way, the only additional calories you are really adding is the blue cheese dressing. And it tastes incredibly delicious!! Hope that helps!
December 3rd, 2008 at 11:03 am
Ok- when you make the chicken and put the buffalo sauce on that… do you know how many calories are in the chicken and sauce? I wasn’t sure what the calorie count would be in that, but I guess I can add up all the ingredients to find out the total and divide for each serving… just wondered if you knew that off the top of your head- this sounds really good. I know the only place for the calories would be the chicken, eggs, cereal and spices… so I’ll just try and figure that! Thanks for the recipe!
December 4th, 2008 at 9:52 am
I’m not 100% sure of the exact calorie count, but here’s a rough estimate for you: the chicken should have about 120 - 160 calories per serving (this will depend on the brand of chicken you use); the Frank’s Red Hot Sauce has 0 calories (but if you use the butter with it as I have in the recipe, that will add 25 calories per serving); the spices are zero calories, the egg whites are about 40 calories for 1 serving, but keep in mind, you’ll only be using this just to coat the chicken, so it really won’t be many calories at all; and the cereal is 60 calories per serving (but again, you probably wont use ALL the cereal when coating your chicken). Keep in mind the ENTIRE recipe is two servings, so if you make it all, just double the calories I listed here. :) Enjoy!!!
PS…If you like buffalo sauce, Frank’s Red Hot Sauce is the BEST!!! It has zero calories, and you can use it on so many dishes! I will sometimes add it to a light, fat free ranch salad dressing on top of a lot of different chicken salads and it’s SO good!!!
December 4th, 2008 at 10:46 am
Thank you so much! I’m going to make this tonight! I didn’t realize the hot sauce was zero calories… You are right about the other ingredients and not using the entire item on “one” serving. This will be a great meal for my family! Thank you so much! I’m going to use your website more often for low calorie ideas. Thanks again!!
Nicole