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TIP OF THE DAY: Low Calorie Buffalo Chicken Parfait

America loves its chicken wings, never more than on Super Bowl Sunday: 1.2 billion chicken wings will be consumed this weekend alone, enough to circle the globe twice!

Truth to tell, we’re not a fan of such messy finger food (we don’t do messy well). That’s why we took an immediate liking to this recipe from Buffalo Chicken Parfaits. We’ll be eating ours neatly, with a spoon.

Using pre-cooked chicken breasts (Hungry Girl uses Tyson Grilled & Ready), the prep time is 10 minutes, and there’s no cook time.

For those who don’t want to give up their fried chicken, here’s an elegant, “gourmet” recipe for deconstructed buffalo wings.

On the other end of the spectrum, there’s buffalo chicken pizza.


Ingredients Per Serving

  • 3 ounces grilled, diced chicken breast
  • 3 tablespoons fat-free plain Greek yogurt
  • 1/4 teaspoon ranch dressing/dip seasoning mix
  • 1/2 cup shredded lettuce
  • 1 tablespoon crumbled blue cheese
  • 2 teaspoons Buffalo-style hot sauce
  • 1/4 cup diced carrots
  • 1/4 cup diced celery
  • Garnish with the tops of the celery stalks (with the leaves)

    A low calorie, neater to eat version of buffalo wings. Photo courtesy



    1, MIX yogurt with ranch seasoning in a medium bowl. Stir in lettuce and blue cheese.

    2. COAT the diced chicken breast with hot sauce in a medium bowl.

    3. LAYER half of each ingredient in a tall glass, sundae or parfait dish: lettuce mixture, carrots, celery and sauced chicken. Repeat layering with remaining ingredients. Serve with a spoon.

    NUTRITION: Calories 185, Total Fat 4.5 g, Protein 27 g, Carbohydrate 9 g, Sodium 924 mg, Sugars 5 g, Fiber 1.5 g.


    Buffalo wings were invented in 1964 at the Anchor Bar in Buffalo. Co-owner Teressa Bellissimo fried the wings, covered them in her own hot sauce and served them with a side of blue cheese and celery—because that’s what she had available. Here’s the full history of buffalo wings.

    Many popular dishes, including Caesar salad and Cobb salad, were created because “that’s what was in the fridge.”


    Related Food Videos: For more food videos, check out The Nibble's Food Video Collection.

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