Buffalo Chicken Salad

One of things I love about food blogging is participating in the “National Days” that are related to popular comfort foods. I’m not sure who is responsible for deciding what day is right for celebrating chocolate chip cookies or fried chicken or pepperoni pizza, but I know it’s fun! Here on Comfort du Jour, I have paid particular attention to National S’mores Day, and this year will be no exception (watch for that on August 10th).

This Friday is National Chicken Wing Day, proclaimed as such in 1977 by then-mayor of Buffalo, N.Y., Stan Makowski—and for this gal, who was born and raised just south of Buffalo, that’s a big deal! But I’m torn, because I have really been trying to dial it back on the heavy foods to get my health back on the right track. As much I love Buffalo wings (oh, how I do), I can’t justify deep frying tiny, skin-on chicken pieces, drenching them in sauce and then dragging them through bleu cheese dressing, just because it’s a “National Day.” Talk about a calorie explosion! I wanted to see if I could find a lighter way to enjoy the flavors associated with this “taste of home.” Here it is—Buffalo chicken salad.

This has all the flavors of Buffalo wings, without the deep-fried calories!

All the flavors are represented: tender chicken (obviously), spicy Buffalo wing sauce, bleu cheese, even celery—but at a fraction of the fat and calories of the usual preparation. The chicken here is lean, skinless breast meat, and you can make that part super easy by picking up a deli-roasted chicken (you can use the rest for another meal), or you can poach them at home with a few aromatics and some chicken or veggie broth, as I did:


The dressing that wraps around the chicken shreds carries all the other flavors, beginning with mayonnaise and sour cream—just enough to hold it all together—and ending with however much Franks RedHot sauce tickles your fancy. To give it a really good kick, add a few pinches of cayenne pepper or keep it colorful with less heat by adding a spoonful of sweet paprika. This recipe is totally flexible to match your heat tolerance.


This recipe made four generous servings of chicken salad. I served it on leaves of soft butter lettuce as dinner, alongside an impromptu slab of garlic toast; the latter was my husband’s genius creation made from leftover hot dog buns and a few sprinkles of our favorite parm-romano blend cheese. It was a great meal, both for the flavor and the satisfaction of throwing a low-calorie twist on a classic comfort food.


Buffalo Chicken Salad

  • Servings: about 4
  • Difficulty: average
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This is an easy way to enjoy the flavors of Buffalo wings, but without the high fat and calories. Adjust the amount of Frank’s RedHot sauce to match your desire for heat.

Ingredients

  • 2 cooked chicken breasts, shredded
  • 1/4 cup mayonnaise
  • 2 Tbsp. sour cream
  • 3 Tbsp. Frank’s RedHot sauce (give or take, depending on your heat preference)
  • Juice of 1/2 lemon
  • 3/4 tsp. ground black pepper
  • 1/2 tsp. garlic powder
  • 1/3 cup bleu cheese crumbles
  • 2 ribs celery, finely chopped
  • 1/2 cup finely chopped onion
  • 1 scallion, thinly sliced (white and green parts)
  • 1/2 tsp. sweet Spanish paprika, optional for color
  • A sprinkle of fresh, chopped parsley for garnish, if you’re feeling fancy

Directions

  1. In a medium bowl, combine mayonnaise, sour cream, RedHot sauce, lemon juice, pepper and garlic powder. Whisk until evenly combined. Adjust hot sauce to taste.
  2. Add shredded chicken, onions and celery to the dressing bowl. Fold gently to combine ingredients. Taste the mixture and adjust seasonings to taste.
  3. Fold in bleu cheese crumbles and sliced scallions, plus paprika if desired for extra color.
  4. Cover and refrigerate Buffalo chicken salad until ready to serve.

If you prefer, you can poach the chicken breasts yourself. Simply place them in a shallow pot with aromatics, such as celery, onion, fresh herbs and black peppercorns. Pour in enough chicken or vegetable broth to cover the chicken about halfway. Bring to a slight boil, then cover and simmer about 20-30 minutes until chicken is cooked through and tender.


When I got to the bottom of the bowl of Buffalo chicken salad, I lost my way a little bit on the whole “light and healthy” thing. I couldn’t resist putting an over-the-top spin on it. I know, but it sure was delicious, and still not as heavy as chicken wings! 🙂



Hearts of Palm Citrus “Ceviche”

In case you haven’t tried them (or maybe even heard of them), hearts of palm are exactly as the name implies—the inner core of a palm plant. For whatever reason, you don’t often see them on restaurant menus, unless you’re in a swanky place with chandeliers and linen napkins and one of those servers who is compulsively whisking the crumbs off your table. I first learned of them during my tenure as a part-time catering kitchen helper, and though I didn’t mind hearts of palm, I have largely ignored them.

Until now.

There’s nothing terribly exciting about hearts of palm on their own—they’re neither strong in flavor nor impressive to look at. They’re just slender, creamy white-colored stalks which you might occasionally find playing a background role in a salad. But ever since I spotted a faux crab cake recipe on Pinterest, where hearts of palm stood in for crab, I’ve had it in my mind to give them a starring role in a vegan version of ceviche, and you know what? It works!

Ceviche is traditionally a tropical appetizer type of dish, centered on raw fish cured with citrus juices, and it is usually flavored up with some combination of onions, hot peppers, cilantro and avocado. But this is a Kentucky Derby party, so we are putting a classy twist on those ingredients, serving it up salad style, and swapping out the tropical notes for fresh spring flavors—cucumber and mint. Along the way, I’ll show you some of the easy tricks I learned from my catering mentors for making a dish prettier—which, obviously, also makes it tastier. Enjoy!


Ingredients

1/2 large pink or ruby red grapefruit, cut into sections, reserve juice
Juice of 1 fresh lime, divided
1 tsp. Dijon mustard
1 tsp. sugar* (see catering tips)
1/4 cup (4 Tbsp.) extra virgin olive oil (mild flavor)
2 Persian cucumbers, peeled* and cut lengthwise, then sliced into half moons
1 can (14 oz.) hearts of palm, chilled in fridge
2 Tbsp. finely chopped red onion
1/2 small, firm avocado
Mixed baby greens or leaf lettuce
Chopped parsley and mint leaves for garnish


Instructions

Section your grapefruit by cutting in half crosswise, then running a knife first around the outside edge of one half, then up close to each side of the section membranes. Spoon out the sections into a medium bowl and strain the remaining grapefruit peel over a measuring cup to save all the juice. Wrap the remaining grapefruit half and save it for another use.


Juice 1/2 of the lime, and add about 1 Tbsp. of the reserved grapefruit juice. Whisk in Dijon mustard and salt and pepper to taste. Add olive oil in a stream, whisking constantly, until dressing is thick and emulsified. If your olive oil is very robust, substitute something neutral—avocado or canola oil would be good.

Cut the avocado in half, carefully split the halves apart and use a paring knife to cut a crosshatch design into the flesh, then spoon around the edges to release the avocado pieces into the bowl with the grapefruit pieces. Immediately squeeze the remaining half of lime over the avocado to prevent browning. Squeeze any remaining lime juice into the dressing.

Drain hearts of palm. Blot dry on paper towels, cut lengthwise into quarters, then slice into 1/2” pieces and empty into a medium bowl with red onions, grapefruit sections, cucumbers and avocado pieces.


Pour dressing over hearts of palm mixture and gently fold with a rubber spatula to coat the salad with the dressing. Don’t stir the mixture, lest you reduce the avocado and hearts of palm to a mushy mess. Refrigerate up to an hour before serving a generous spoonful of “ceviche” atop a mound of mixed greens, and garnish with the chopped parsley and mint. If you happen to have some of my grandmother’s beautiful Depression glass fruit bowls, use those!

On a bed of baby greens and spinach, this is so pretty.

*Catering Tips

If you’re making the cucumber or mint simple syrups for the Kentucky Derby Sips recipes, substitute a couple teaspoons of that for the sugar here. When you repeat a flavor across different elements of your meal, it’s called “echoing,” and it helps tie things together in your senses. You don’t want to go overboard, of course, or everything will taste the same. But here, it will be cool and refreshing, a contrast to the rich hot browns, and in harmony with your Sparkly Britches or Kentucky Love Child (you can’t imagine how goofy it feels to write that sentence). If that last sentence didn’t make sense to you, please circle back and check out my post for fun Kentucky Derby Sips!

This weird looking little thing is one of my favorite tools for creating a prettier presentation. You should get one of these.


A garnish zester can be used in a couple of ways—a quick scrape of a lemon with the five tiny holes produces tiny shreds of zest, and in this recipe, I’ve used the channel blade to strip away part (but not all) of the cucumber peel. It’s also fine to peel the whole thing, but I think this elevates the look of the pieces. In hindsight, I could have also prepped some of the grapefruit zest for the top of the salad. Next time!

The bed of baby greens is edible of course (everything you put on a plate should be, including flowers), but it also serves two other purposes—visually, it’s prettier than the salad in a bowl by itself, and the lettuce also allows excess dressing to run underneath, which keeps your salad from getting mushy.

If you’re serving a salad for a crowd (Have hope—one day we will meet again this way!), consider a platter rather than a bowl. Line it with greens, as suggested for single serving on this recipe, and spoon the mixture over the leaves. It’s an easy way to really show off the pretty dish you’ve made and gives the impression of a larger dish. (Don’t forget to use a clean damp towel to tidy up the platter!)

A professional would never leave drips on the plate. Be a professional. 🙂

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