Recipes

Buffalo Chicken Dip Gets a Makeover

What’s buffalo chicken dip without cream cheese, ranch dressing, and hot sauce?

Delicious. Spicy. Full of flavor. Higher in fiber, vitamins, and minerals. Lower in saturated fat, cholesterol, and sodium.

Case and point — it’s a win.

You can serve this traditionally with chips and dipping vegetables, but it also works great as an entree (tastes awesome over a roasted sweet potato!).

The Short Version: Stove-Top Style

Ingredients:

  • 2 10-oz cans of shredded chicken, washed and drained
  • 3 cans chickpeas, washed and drained
  • 2 cups water
  • 3/4 cup white vinegar
  • 1/3 cup nutritional yeast (can use 1/2 cup shredded cheddar cheese instead)
  • 2 tsp garlic powder
  • 1.5 tsp onion powder
  • 1 tsp chili powder
  • 1-1/4 tsp paprika
  • 1/2 tsp black pepper
  • 1/8 tsp cayenne pepper
  • 1/4 tsp cumin
  • 1 T dried parsley
  • 1 tsp dried dill weed
  • 3-5 jalapeño peppers (adjust based on your taste preference)

Directions: 

  1. Mix together the spices, seasonings, and nutritional yeast (if using) in a small bowl. Set aside.
  2. Wash the jalapeño peppers under running water. Pat dry with a paper tower. Slice vertically into small circles — about 1/4 inch slices. No need to remove the seeds, as they contain some of the spiciness. If you’re not a big fan of spicy, remove the seeds. Set aside.
  3. Wash and drain the cans of chicken. Place in a medium pot over medium heat. Add the vinegar, spice mix, and jalapeño peppers. Allow to heat through, mixing occasionally, for about 3-5 minutes.
  4. While the chicken is heating up, wash and drain the cans of chickpeas. Place 1 can of chickpeas and 1/3 cup of water  in a food processor or blender and blend until smooth. Transfer to a bowl. Repeat until all of the chickpeas are pureed.
  5. Add the blended chickpeas to the pot of chicken and stir until incorporated. Add the additionally 1 cup of water, 1/4 cup at a time, until the mixture becomes thick but not watery (you may not need to add all of the water).
  6. If you are using the cheddar cheese, add it now.
  7. Cook and stir occasionally until the mixture is blended and warm, 5-10 additional minutes.
  8. Turn the heat down to low to keep it warm while serving. Stir occasionally and continue to add water as needed if the mixture becomes dry. Serve with desired toppings (additional cheese, hot sauce, etc.).

The Long Version: Crock Pot Style

Ingredients:

  • 3 pounds fresh chicken breast
  • 7 cans chickpeas, washed and drained
  • 1 quart (4 cups) water, separated
  • 1-3/4 cups white vinegar
  • 3/4 cup nutritional yeast (can use 3/4 cup shredded cheddar cheese instead)
  • 1 T + 1 tsp garlic powder
  • 1 T onion powder
  • 2 tsp chili powder
  • 2.5 T paprika
  • 1 tsp black pepper
  • 1/4 tsp cayenne pepper
  • 1/2 tsp cumin
  • 2 T dried parsley
  • 1 T dried dill weed
  • 7-10 jalapeño peppers (adjust based on your taste preference)

Directions:

  1. Mix together the spices, seasonings, and nutritional yeast (if using) in a small bowl. Set aside.
  2. Wash the jalapeño peppers under running water. Pat dry with a paper tower. Slice vertically into small circles — about 1/4 inch slices. No need to remove the seeds, as they contain some of the spiciness. If you’re not a big fan of spicy, remove the seeds. Set aside.
  3. Wash and drain the cans of chickpeas. Set aside two cups of the water, and use the other two cups to blend the chickpeas. Place 2-3 cups of the chickpeas and 1/4 cup of the water in a food processor or blender and blend until smooth. Transfer to a large mixing bowl. Repeat until all of the chickpeas are blended.
  4. Add the seasoning mixture, vinegar, jalapeños, water, and cheddar cheese (if using) to the chickpeas. Mix until well incorporated. The mixture may be slightly watery — this is okay, as it tends to dry out while it cooks in the crock pot.
  5. Place the chickpea mixture in the crockpot. Place the chicken breasts on top of the chickpea mixture.
  6. Set the crock pot on medium. Cover and cook for 8 hours.
  7. Once the chicken is cooked through (around about 6 hours), use 2 forks to shred the chicken. Stir to incorporate throughout the chickpea mixture. Add additional water as needed if the mixture looks dry.
  8. Once the 8 hours are up, set the crock pot to warm. Serve with desired toppings (additional cheese, hot sauce, etc.).

Nutritional Benefits

Chickpeas: fiber (prebiotics!), folate, iron, magnesium, phosphorus, zinc, protein

Nutritional Yeast: B vitamins, protein, fiber

Jalapeno Peppers: vitamin C, B vitamins, copper

 

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