With Football season upon us I thought I would share my version of Buffalo Wings and a quick healthier version of Coleslaw. I originally found the Buffalo Chicken recipe on Gina’s Skinny Taste, a great place to find some good recipes. However I always look for any way I can make the recipe even healthier. With both of these recipes I have substituted Non-Fat Greek Yogurt for the mayonnaise. I use Non-Fat Greek Yogurt in tuna salad, egg salad, basically in any recipe that calls for mayonnaise. I also use it in place of sour cream. It is very creamy and is loaded with protein.
Why? Greek Yogurt has about the same consistency and is loaded with good for you protein. Take a look at the comparison nutritional breakdown of 1 cup of mayo vs. 1 cup nonfat greek yogurt. Shocking.
Check this out:
1 cup non fat yogurt you get 0 grams fat, 130 calories and 23 grams protein
1 cup regular mayonnaise? Are you sitting down? 77 grams of fat, 769 calories and 2 grams protein.
Buffalo Chicken Salad Ingredients:
1 can of chicken breast
1/2 cup of non fat greek yogurt
1/4 cup of buffalo wing sauce,
1 small red onion
1/4 cup Blue Cheese crumbles (Optional)
Just mix it all together and serve in lettuce cups or with celery stalks.
Coleslaw Recipe:
1 Bag of Shredded Cabbage or Slawmix. I like to get the bags that have both white and red cabbage as well as carrots.
1 cup of Non-Fat Greek Yogurt
Splenda (add a few packets at a time until you like the sweetness)
1/4 cup chopped almonds.
In a bowl mix the yogurt and Splenda until you like the sweetness, then add it to the cabbage. I throw the almonds in right before I serve it.
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5 Comments
I almost died when I heard about the mayo vs. non fat yogurt. Really pretty disgusting. Looks like an awesome recipe Jaylene. I wish I likes spicy food because I would totally try it. I may just make it as see what everyone else thinks.
Well you could always try it without the hot sauce….just as regular chicken salad. I am sure it would still be yummy
There is also the whole controversy over Regular Mayo VS. Light Mayo. The whole mayo is bad but its got far less added ingredients! Most times when they cut the fat they add in extra sugar! So you are just trading one evil for another. That is why I like to use the Greek Yogurt whenever I can. Its not quite the same in all cases but I’ve just gotten used to it.
REAL MAYONNAISE
Soybean oil, water, whole eggs and egg yolks, vinegar, salt, sugar, lemon juice, natural flavors, calcium disodium EDTA (used to protect quality).
LIGHT MAYONNAISE
Water, soybean oil, vinegar, modified corn starch**, whole eggs and egg yolks, sugar, salt, xanthan gum**, lemon and lime peel fibers** (thickeners), (sorbic acid**, calcium disodium EDTA) used to protect quality, lemon juice concentrate, phosphoric acid**, DL alpha tocopheryl acetate (vitamin E), natural flavors, beta carotene**. **Ingredient not in mayonnaise
I just made this last night and can really say I love it! Instead of buffalo sauce I used some homemade salsa I made. Also added some diced up red, green, yellow, and orange bell peppers, with little bit of black olives diced up. My husband even liked it and he is a very picky eater.
Awesome Tara, that is the way to do it. Don’t settle adjust the recipies to suit your tastes. The more you like it the more likely you will stay eating healthy. I might have to try your version now!