Featured Recipe: Buffalo Chicken Legs with Blue Cheese Salad

Copyright Linda Gassenheimer

Celebrate the fourth with fiery Buffalo Chicken Legs.  The heat is up to you.  Add a tangy, cool salad topped with blue cheese dressing to balance the heat of the chicken.  Strawberries and blueberries add red and blue to the white dressing for this Fourth of July dinner.



Recipe by Linda Gassenheimer

1/2 teaspoon cayenne pepper (3/4 teaspoon if you like it really hot.)

2 tablespoons honey

2 tablespoons distilled white vinegar

2 tablespoons tomato paste

2 medium garlic cloves, crushed

1 tablespoon Canola oil

8 skinless chicken drumsticks (with bone about 3 ounces each)

Mix cayenne, honey, vinegar, tomato paste and garlic together to form a smooth sauce.  Set aside.

Heat oil in a nonstick skillet over medium-high heat.  Add the chicken and brown for 5 minutes, turn and brown 5 more minutes.  Sprinkle with salt and pepper to taste.  Reduce heat to low and add the sauce to the skillet, stir to coat chicken.  Cover and cook 5 minutes.  A meat thermometer should read 170 degrees. Remove chicken to two dinner plates, scraping up sauce in pan to spoon over chicken.  Makes 2 servings.



Recipe by Linda Gassenheimer

4 cups washed, ready-to-eat lettuce

1 cup strawberries, washed, hulled and cut in half

1 cup blueberries, washed

2 tablespoons reduced-fat blue cheese dressing

Divide lettuce between two dinner plates.  Add strawberries and blueberries.  Drizzle with blue cheese dressing to make a red, white and blue pattern.  Makes 2 servings.

Nutrition Information

BUFFALO CHICKEN LEGS:Per serving: 350 calories (36 percent from fat), 14.0 g fat (2.4 g saturated, 6.8 g monounsaturated), 162 mg cholesterol, 34.4 g protein, 21.7 g carbohydrates, 0.9 g fiber, 174 mg sodium. BLUE CHEESE SALAD: Per serving: 98 calories (17 percent from fat), 1.8 g fat (0.5 g saturated, 0.4 g monounsaturated), no cholesterol, 3.0 g protein, 20.1 g carbohydrates, 5.5 g fiber, 150 mg sodium.

Shopping List

To buy: 8 skinless chicken drumsticks (with bone about 3 ounces each), 1 small can tomato paste, 1 container strawberries, 1 container blueberries, 1 package washed, ready-to-eat lettuce, 1 bottle cayenne pepper, 1 small bottle honey and 1 bottle reduced-fat blue cheese dressing.

Staples: Canola oil, garlic and distilled white vinegar.


Helpful Hints

  • One tablespoon tomato paste is called for. Freeze extra for another recipe.


  • Prepare chicken ingredients.
  • Make chicken.
  • While chicken cooks, make salad.