Little did I know, when Maggy Keet of Three Many Cooks. invited me on a trip to Redwood Hill Farm and Creamery, that I would meet some of the loveliest people I know.  One of those folks was Jess Goldman Foung of Sodium Girl. Jess and I sat across from one another at my favorite Thai Restaurant, Lers Ros, but Jess wasn’t eating. You see, Jess was diagnosed with Lupus in 2004 and the disease attacked her kidneys. She was supposed to be on dialysis for the rest of her days, but with healthy lifestyle changes, Jess is living it up, to her heart (and kidney’s) content. Eating almost no sodium at all, Jess still manages to make gorgeous and tasty food.

Jess’s fantastic cookbook Sodium Girl’s Limitless Low-Sodium Cookbook was released today! When she asked me to participate in a sodium-free recipe rally, I was all over it. Joshua and I eat a pretty clean diet and since we don’t eat processed foods, neither of us has a huge taste for the salty stuff. That being said, I do use a variety of sea salts and natural mineral-rich salt in my cooking. It’s an easy crutch to just add a bit of salt to perk up the flavor of a dish. Was I up for the challenge? Of course, I’m up for it- I decided to push myself and makeover one of my favorite guilty pleasures. Buffalo Chicken- and not just lower sodium, I’m going for lower fat, whole food, gluten free Buffalo Chicken. Because it’s Heart Health Month, and I totally love you guys!

Oh, and speaking of love, as if tangy, spicy, healthier Buffalo Chicken wasn’t enough, you can enter for a chance to win a Vitamix 5200 Superhealthy Lifestyle Package- a value of almost $650.00   Just follow the instructions in the Rafflecopter widget belowfor a chance to win!

I hope you’ll make this heart healthier Buffalo Chicken and that you’ll be inspired to try a salt-free dish of your own. I also hope you’ll check out the other bloggers contributing including my darling friend Lisa of With Style and Grace and the lovely Laurie of Recipe Girl.

For Buffalo Chicken- Ingredients

  • 1 lb boneless skinless chicken thighs
  • 1 egg
  • 1 cup gluten free flour blend (no xanthan gum)
  • Buffalo Chicken Spice Blend*

For Buffalo Chicken- Instructions

  1. Preheat the oven to 400º and line a baking sheet with parchment paper and place a rack on top.
  2. Using a meat mallet, pound chicken to a uniform thickness about ½ inch thick.  Cut in half and sprinkle with 1 tablespoon of the spices (make sure to get both sides)
  3. Whisk one egg with one teaspoon of the spice blend
  4. Add the rest of the spice blend to the flour and whisk until well-combined
  5. Dip each piece of chicken into the egg first, then the flour, then gently place on the rack- being careful to leave plenty of space between pieces.
  6. Cook for 15 minutes then turn broiler on low.  Drizzle chicken with ½ tablespoon olive oil and broil for five minutes. Gently flip the chicken, drizzle with the other ½ tablespoon olive oil and cook for another 5 minutes until chicken is crispy and golden.

For Buffalo Sauce- Ingredients

For Buffalo Sauce- Instructions

  1. In a saucepan over medium heat, whisk together 3 tablespoons hot pepper paste (or a combination of hot and sweet pepper paste) with ½ cup of red wine vinegar. Bring to a boil, then reduce heat, add the onion slice and the clove of garlic and simmer for 5 minutes.
  2. Add 4 tablespoons of butter and whisk to combine.
  3. When serving, remove the onion and garlic.


For Lighter Greek Yogurt Ranch

  • 1 cup lowfat or nonfat Greek Yogurt
  • 2 tablespoons red wine vinegar
  • 1 clove of finely chopped garlic
  • 1 tablespoon finely chopped onion
  • 2 tablespoons finely chopped parsley
  • 1 teaspoon black pepper
  • 1 teaspoon dried dill or dill pollen

Whisk all ingredients together and refrigerate for up to a week.


*Buffalo Chicken Spice Blend

  • Whisk together:
  • 2 tablespoons smoked paprika (hot or mild)
  • 1 tablespoon cracked black pepper
  • 1 tablespoon garlic powder (salt free)
  • 1 tablespoon granulated onion(salt free)
  • ½ tablespoon cayenne pepper

More Buffalo Chicken Recipes:

My very own Vegan Buffalo Wings (a favorite recipe ‘round here)
Buffalo Chicken Meatballs
Buffalo Chicken Chili
Buffalo Chicken Pizza

a Rafflecopter giveaway

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{ 17 comments… read them below or add one }

ammybelle February 12, 2013 at 9:56 AM

Mmm … this sounds yummy! Will have the try that spice blend for sure! Thanks! :)


The Tomato Tart February 13, 2013 at 3:16 PM

It\’s a fun one and totally versatile.


Kimberly February 12, 2013 at 10:14 AM

looks amazing! salt would be a pretty difficult thing for me to give up. This chicken looks so delicious I'm sure you hardly miss it at all. Gorgeous!


The Tomato Tart February 13, 2013 at 3:15 PM

I would have a terrible time giving up salt. I don\’t use much, but I definitely use it.
I have everything from smoked hawaiian salt to porcini salt, to himilayan… you get the picture.


Mrs Meems February 12, 2013 at 10:27 AM

OMG! I am drooling and firmly believe you need to deliver this to me ASAP!


The Tomato Tart February 13, 2013 at 3:14 PM

It\’s amazing when you discover who loves buffalo chicken. It\’s my favorite junky junk food- and now it\’s not so bad for you ;)


Liisa February 12, 2013 at 12:03 PM

loves you stuff. you lil' tart!


The Tomato Tart February 13, 2013 at 3:13 PM

Oooo Liisa, loves you to. XO


Ally February 12, 2013 at 1:13 PM

Love that you’re using Greek yogurt, it’s so much healthier!


The Tomato Tart February 12, 2013 at 4:06 PM

I love Greek Yogurt, it\’s so amazing in so many applications. I especially love it… in my mouth ;)


@zestbakery February 12, 2013 at 5:44 PM

Aji Amarillo was one of my favorite discoveries from our trip to peru! and double bonus that the recipe is GF! Can't wait to try this.


The Tomato Tart February 12, 2013 at 6:03 PM

I love all of the aji pastes and use them in almost everything. I hope you enjoy the chicken, we also make it with tofu around here.


Lana February 13, 2013 at 2:50 PM

My family will LOVE this makeover! And I always have plain yogurt in the fridge, the biggest container I can find:)


The Tomato Tart February 13, 2013 at 3:12 PM

I always have Greek yogurt both at work and at home. Can\’t do without it.


Jane Bonacci February 13, 2013 at 3:07 PM

I love salt, but also use a lot of fresh herbs, citrus and spices to add flavor to foods. This version sounds fabulous!


The Tomato Tart February 13, 2013 at 3:12 PM

I also love salt, but not salty. This was an awesome challenge and took a few tries to get right, but it really made me think about how much salt we use.


Suzy February 17, 2013 at 3:07 PM

This sounds delicious! I love any buffalo recipe! Thanks


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