Buffalo Chicken Mac and Cheese
Calories 509 (22% from fat)
Fat 12 grams
Saturated Fat 4 gram
Trans Fat 0 gram
Cholesterol 110 mg.
Sodium 997 mg.
Carb. 39 gram
Fiber 7 gram
Sugar 4 gram
Sugar Alcohol 0 gram
Protein 66 gram
Ingredients
water
1/4 tsp. salt
8 oz. dry Banza Shells
(Banza Shells made from chickpeas.)
1/2 tsp. salt
1/2 tsp. black pepper, ground
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. smoked paprika
1 3/4 pounds (28 oz.) chicken tenders (no skin)
olive oil spray (About 1 Tbsp.)
1/2 cup fat free milk
1/2 cup (2 oz.) reduced fat cheddar cheese, shredded
2 Tbsp. Parmesan, grated
1/4 cup Frank's Red Hot Wings Sauce
1 jalapeno (or less depending on your preference), finely diced
1/2 cup fat free plain Greek yogurt
2 Tbsp. scallions, chopped
There's no cream in this. No butter, no roux, no block of Velveeta. The sauce is milk, a half cup of shredded cheddar, Parmesan, Frank's Wing Sauce and a half cup of Greek yogurt whisked in at the end. It comes out creamy anyway, with over 60 grams of protein a serving. Credit where it's due, this recipe is from my friend Nicholas, and it's a good one.
1. Fill a medium pot halfway with water, add 1/4 teaspoon of salt and set it over high heat.
2. While the water heats, mix the five spices together in a small bowl. Salt, pepper, onion powder, garlic powder and smoked paprika.
3. Set a large pan over medium heat. Sprinkle half the spice mixture over the chicken.
4. Lightly spray the pan with olive oil. Put the chicken in spice side down, then sprinkle the rest of the spice mixture over the top. Cook 5 minutes, flip, and cook 5 minutes more. The chicken is done when the middle reaches 165 degrees Fahrenheit.
5. When the water reaches a boil, reduce heat to medium low and add the Banza shells. Stir occasionally and cook 9 to 11 minutes. The water will turn a milky white.
You're doing this while the chicken is cooking, so keep an eye on both.
5. Drain the pasta in a strainer and rinse with warm water. Set aside.
6. Take the chicken out of the pan and cut it into bite sized pieces. Set it aside.
7. Warm the milk in a small pot over medium low heat. Add the cheddar and Parmesan and stir until the cheese melts.
8. Stir in the Frank's sauce and the diced jalapeño. Keep mixing until it's fully combined.
9. Take the pot off the heat and whisk in the yogurt. Off the heat matters here, because yogurt can separate if it gets too hot.
10. Combine the chicken and pasta in a large bowl, pour the cheese sauce over the top, and mix until everything is coated.
11. Divide into 4 servings of about 1 1/2 cups each and top with chopped scallions. Cut it in half to 3/4 cup per serving if you want to use it as a side dish.
Yield: 4 Servings, 1 1/2 Cup Per Serving
You can freeze individual servings for easy re-heating later.
Reheat from frozen for about 45 seconds, stir, then heat for an additional 45 to 60 seconds until hot. Keep a cover on to prevent it from drying out.
