Rocco’s Buffalo and Blue Chicken Tenders

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Buffalo wings can total to an astonishing 1,188 calories per serving. Chef Rocco DiSpirito's recipe slashs the calorie total by more than 1/3. Swap the wings with low-fat chicken tenders, the buffalo sauce with a great low-fat store-bought product, and regular blue cheese dressing with reduced-fat blue cheese dressing. To purchase your copy of Rocco's book Now Eat This!, click here.


  • 1 cup whole wheat flour
  • 2 1/2 cups whole wheat Panko crumbs
  • 12 oz chicken tenders
  • 1/2 cup spicy Buffalo wings sauce
  • 1/2 cup reduced-fat blue cheese dressing
  • 4 large egg whites
  • salt and pepper
  • non-stick cooking spray


Preheat the oven to 450°F. Place a wire rack on a foil-lined baking sheet, and set it aside. Put the flour in a shallow dish. Put the panko in another shallow dish. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks.

Working in batches, dredge the chicken tenders in the flour, shaking off any excess. Add the chicken to the egg whites and toss to coat them completely. Add the chicken, a few pieces at a time, to the bowl of panko and coat completely. Spread the chicken out on the wire rack. Season the chicken well with salt and pepper, and spray it lightly with cooking spray. Bake the tenders until the breading is golden and crispy and the chicken is cooked through, about 14 minutes.

Using a pastry brush, brush the chicken fingers with the Buffalo sauce. Arrange the chicken fingers on a platter, and serve with the blue cheese dressing for dipping.


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