Make us your home page
Instagram

Today’s top headlines delivered to you daily.

(View our Privacy Policy)

EATING well

Cream Buffalo Chicken and Peas: out with wings, not the zing

Cream Buffalo Chicken and Peas keeps the spice but turns to orzo, peas and celery for a complete meal.

Associated Press

Cream Buffalo Chicken and Peas keeps the spice but turns to orzo, peas and celery for a complete meal.

Invented in Buffalo, N.Y., during the '60s, Buffalo chicken wings have become a national favorite.

A mad scientist dreaming up the Frankenstein of comfort foods might have come up with something very like Buffalo chicken wings.

I hate to be a spoilsport, but yikes! Single servings of Buffalo wings with blue cheese sauce can pack more than 1,000 calories. So I decided to tackle this monster and transform it into a weeknight meal.

First, I swapped chicken wings for boneless, skinless chicken.

For the pasta, I like orzo, which looks like large grains of rice. If you can't find orzo, try whole wheat Israeli (the large variety) couscous. I toss some frozen peas into the pot and finally top it off with celery, another of the classic recipe's staple ingredients. Tempting though it may be to do so, do not leave out the celery. It contributes its signature crunch and works as a cooling counterpart to the spicy pasta.

CREAM BUFFALO CHICKEN AND PEAS

1 tablespoon unsalted butter

8 ounces boneless, skinless chicken breasts, cut into ½-inch cubes

1 to 2 tablespoons hot sauce or to taste

8 ounces whole wheat orzo or whole wheat Israeli couscous

2 cups frozen peas

¾ cup low-sodium chicken broth

3 ounces blue cheese, crumbled

1 cup finely chopped celery

Bring a large pot of salted water to a boil.

While the water heats, in a large nonstick skillet over medium heat, melt the butter. Add the chicken and cook, stirring, until just cooked through, 3 to 5 minutes. Stir in the hot sauce and a hefty pinch of salt, then set aside.

Add the orzo or couscous to the boiling water, stir and cook according to package instructions until it is almost al dente. Add the peas, then return the water to a boil. As soon as the water returns to a boil, drain and add the peas and pasta to the skillet. Return the skillet to medium heat, add the chicken broth and bring to a simmer. Cook for 1 minute, or until the pasta is tender.

Add the blue cheese and simmer until the cheese is melted and the sauce has thickened. Transfer to 6 bowls and top each portion with some of the celery. Serve immediately.

Makes 6 servings.

Nutrition information per serving: 290 calories (70 calories from fat, 24 percent of total calories); 8g fat (4.5g saturated, 0g trans fats); 40mg cholesterol; 3g carbohydrates; 6g fiber; 3g sugar; 20g protein; 440mg sodium.

Cream Buffalo Chicken and Peas: out with wings, not the zing 03/19/14 [Last modified: Wednesday, March 19, 2014 5:10pm]
Photo reprints | Article reprints

Copyright: For copyright information, please check with the distributor of this item, Associated Press.
    

Join the discussion: Click to view comments, add yours

Loading...
  1. No. 21 USF Bulls roll over Temple to stay undefeated

    College

    TAMPA — They emerged from Raymond James Stadium's southwest tunnel on the 11-month anniversary of their public humiliation at Temple.

    Bulls tailback Darius Tice, who rushes for 117 yards, is elated by his 47-yard run for a touchdown in the second quarter for a 10-0 lead.
  2. Fennelly: USF thrashes Temple to stay unbeaten; too bad not many saw it in person

    College

    TAMPA

    No. 21 USF ran its record to 4-0 Thursday night with some payback against Temple, a 43-7 trouncing, no contest, as if anyone cares, at least judging by the paltry crowd at Raymond James Stadium. Where was everybody?

    Bulls cornerback Deatrick Nichols (3) celebrates with teammates after making a defensive play during the first half.
  3. Former Ray Tim Beckham's over being traded, or is he?

    The Heater

    BALTIMORE — As the Rays reunited Thursday with Tim Beckham for the first time since he was dealt July 31 to Baltimore, it became very clear that not everything in assessing the trade is as it appears.

    Tim Beckham, here in action Monday against the Red Sox, has hit .310, with 10 homers and 26 RBIs since going to the Orioles.
  4. Bucs probe how to fix deep-ball chances missed vs. Bears

    Bucs

    TAMPA — It was only minutes after the Bucs had demolished the Bears 29-7 Sunday when quarterback Jameis Winston tried one final time to connect with receiver DeSean Jackson.

    QB Jameis Winston says he’s focused on the deep-ball chances to DeSean Jackson he missed in the opener: “We left a lot out there.”
  5. Rays journal: Ugly first inning dooms Andriese, Rays against Orioles (w/video)

    The Heater

    BALTIMORE — Rays manager Kevin Cash said before Thursday's game that RHP Matt Andriese was among the pitchers who would most benefit from a strong finish to the season.

    Matt Andriese has a tough first: hits to four of first five batters, leading to three runs, the only ones he gives up in six innings