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Buffalo Chicken Dip |
Here is a Buffalo Chicken Dip, designed to be delicious while keeping your heart in mind.
Cuisine Type: American
Dietary Preferences: Heart-Healthy
Yields: Approximately 10 servings
Prep time: 20 minutes
Cook time: 30 minutes
Estimated Nutritional Information (per serving, approximate):
* Calories: 220-250
* Protein: 25-30g
* Carbs: 5-8g
* Fat: 10-15g (depending on the type of cheese and ranch dressing used)
Important Notes:
* These nutritional values are estimates. Actual values may vary based on specific ingredient brands and portion sizes.
* To further reduce fat and calories, consider using fat-free cream cheese and Greek yogurt.
* Always consult with a healthcare professional or registered dietitian for personalized dietary advice.
Ingredients:
* Chicken: 2 cups cooked, shredded chicken breast (about 1 pound raw)
* Cream Cheese: 8 ounces reduced-fat cream cheese, softened
* Greek Yogurt: 1/2 cup plain non-fat Greek yogurt
* Buffalo Wing Sauce: 1/2 cup (adjust to taste for desired spice level)
* Ranch Dressing: 1/4 cup light or fat-free ranch dressing
* Shredded Cheese: 1 cup reduced-fat cheddar cheese, divided (or a blend of cheddar and Monterey Jack)
* Green Onions: 2-3 green onions, thinly sliced (for garnish)
* Optional: 1/4 cup crumbled blue cheese (for garnish, use sparingly for heart health)
* Optional: 1/4 teaspoon garlic powder
* Optional: 1/4 teaspoon onion powder
Equipment:
* 9x13 inch baking dish
* Large mixing bowl
* Measuring cups and spoons
* Fork or hand mixer
Instructions:
1. Prepare the Chicken:
* Cooking Method 1 (Boiling): Place chicken breasts in a pot and cover with water. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until chicken is cooked through (internal temperature reaches 165°F/74°C).
* Cooking Method 2 (Baking): Preheat oven to 375°F (190°C). Place chicken breasts on a baking sheet and bake for 20-25 minutes, or until cooked through.
* Cooking Method 3 (Slow Cooker): Place chicken breasts in a slow cooker with 1/2 cup of chicken broth. Cook on low for 6-8 hours or on high for 3-4 hours, or until chicken is easily shredded.
* Shred the cooked chicken using two forks or your fingers. Set aside.
2. Combine Ingredients:
* In a large mixing bowl, combine the softened reduced-fat cream cheese and non-fat Greek yogurt. Beat with a fork or hand mixer until smooth and creamy.
* Add the buffalo wing sauce, light ranch dressing, optional garlic powder and onion powder, and mix well to combine.
* Stir in the shredded chicken and 1/2 cup of the shredded cheddar cheese. Mix until everything is evenly distributed.
3. Bake the Dip:
* Preheat oven to 350°F (175°C).
* Pour the buffalo chicken mixture into the 9x13 inch baking dish, spreading it evenly.
* Sprinkle the remaining 1/2 cup of shredded cheddar cheese over the top.
4. Baking Time:
* Bake for 20-25 minutes, or until the dip is heated through and the cheese is melted and bubbly.
5. Garnish and Serve:
* Remove the dip from the oven and let it cool slightly for a few minutes.
* Garnish with sliced green onions and optional crumbled blue cheese (use sparingly).
Serving Suggestions:
* Vegetable Sticks: Serve with carrot sticks, celery sticks, cucumber slices, bell pepper strips, and broccoli florets for a healthy dipping option.
* Whole-Wheat Crackers or Pita Bread: Choose whole-wheat crackers or pita bread for a fiber-rich alternative to traditional chips.
* Toasted Whole-Wheat Baguette Slices: Thinly slice a whole-wheat baguette and toast it lightly for a crunchy dipping option.
* Lettuce Wraps: Serve the dip in lettuce cups for a low-carb and refreshing option.
* As a Topping: Use the dip as a topping for baked potatoes or sweet potatoes.
* Party Platter: Arrange the dip in the center of a platter and surround it with various dippers for a visually appealing and delicious snack.
Tips for Heart Health:
* Choose Lean Chicken: Use skinless, boneless chicken breast to minimize fat content.
* Reduced-Fat Dairy: Opt for reduced-fat cream cheese, non-fat Greek yogurt, and reduced-fat shredded cheese.
* Control Sodium: Be mindful of the sodium content in buffalo wing sauce and ranch dressing. Look for low-sodium options or use them sparingly.
* Healthy Dippers: Focus on vegetables and whole-grain options for dipping to add fiber and nutrients.
* Portion Control: Be mindful of portion sizes to manage calorie intake.
Enjoy your delicious and healthier Buffalo Chicken Dip!
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