1 lb. skinless, boneless chicken breasts, cut into strips
1/4 cup flour
Salt and pepper to taste
1/2 cup barbecue sauce
1/4 cup hot sauce (such as Frank’s Red Hot sauce)
Blue Cheese Dip:
1/2 cup low fat sour cream or plain yogurt
2 Tbsp. light mayonnaise
2 oz. blue cheese, crumbled 1 green onion, finely chopped
1Preheat oven to 400ºF. Season flour with salt and pepper in a shallow dish. Stir together the barbecue sauce and hot sauce in another dish.
3Dredge chicken strips in the flour to coat, then dip into the barbecue sauce mixture and turn to coat all over. Place on a baking sheet that has been sprayed with nonstick spray. Bake for 20 minutes, or until cooked through.
5To make the blue cheese dip, stir together all the dip ingredients. Serve warm, with blue cheese dip. Makes about 1 dozen strips.