Buffalo Chicken Salad

Serves 4
Calories Per Serving: 480

2 tbsp Frank's hot sauce
1 tsp apple cider vinegar
1 tsp dark brown sugar
1/4 tsp salt
1 lb chicken tenders
1/2 cup whole wheat breadcrumbs
1 tsp vegetable oil
1 oz crumbled blue cheese
1/4 cup plain nonfat yogurt
2 tbsp nonfat buttermilk
1/4 tsp black pepper
1 head romaine lettuce, chopped
6 celery stalks, thinly sliced

1. Preheat oven to 400 degrees. Whisk together the hot sauce, vinegar, sugar, and salt in a shallow dish until well blended. Add the chicken and turn to coat. Marinate for 10 minutes at room temp.

2. Put the breadcrumbs and oil in shallow dish and toss to combine. Dredge each chicken tender in the breadcrumbs, completely coating both sides. Transfer to the rack of a broiler pan. Bake, turning once until chicken is cooked, about 12 minutes.

3. While chicken is baking, stir together cheese, yogurt, buttermilk, and pepper. Toss with the lettuce and celery until well coated.