I’ve got another Super Bowl-worthy recipe for you today, folks! Though I have never been a fan of wings, I adore some fried chicken doused in spicy Buffalo sauce–buttery with a heat that gets you in the nose hairs, you know what I mean? A woman on a mission, I set out to make the best Buffalo chicken you’ve ever tasted and a dip that’s worthy to dunk it in. Though we can debate whether I’ve actually won the title for best Buffalo skewers, this recipe for Grilled Buffalo Chicken Skewers with Skinny Blue Cheese Dip will definitely light up your taste buds and lighten up your snack table.

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop using these links, which helps to make this blog possible. Thank you for your support!

The Chicken

So let’s talk about the chicken first. Instead of going the fried route, I wanted to create a chicken skewer that would bring all the heat but without that high calorie count. Using skinless chicken breasts was the obvious choice to bring down the calories, but we all know how bland those can be, no? A great marinade and sauce would be essential to bring that big flavor I was looking for.

The Sauce

With that in mind, I started working on the sauce and marinade. Knowing that I wanted a bold and complex recipe, it was important to strike the right balance of sweet, salty, savory, acidic, and of course, HEAT. Frank’s RedHot was, of course, a no-brainer. I love the flavor of those aged cayenne peppers! To deepen the heat even further and infuse just a bit of smokiness, I next added chili powder and smoked paprika to the mix. A dab of tomato sauce gives the sauce body and pairs with the honey to bring just a hint of sweetness. I finished this off with melted butter, tossed in a few extra odds and ends, et voila! The end result is everything I hoped it would be! Armed with this delicious Buffalo sauce and marinade, I was super excited to try it on my chicken skewers.

The Dip

And now for that Skinny Blue Cheese Dip! My friends, this one is nothing short of fantastic. If you love the veiny bleu stuff, this dip will soon become a staple. It’s creamy, tangy, and has the perfect amount of bite from the pungent Gorgonzola. And, wonder of wonders, this amazing dip has only 45 calories per serving! That’s over 60% fewer calories than your typical blue cheese dressing! Click here to get the recipe.

Putting it All Together

Though it took a bit of fiddling around with flavors and ingredients, these chicken skewers came together beautifully! Every bite bites back, from the homemade Buffalo sauce to the deceptively light blue cheese dip. They’d be the perfect addition to any snack table and with over 33% fewer calories than your typical Buffalo wings, you can indulge in this fan favorite without losing track of your goal!

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Grilled Buffalo Chicken Skewers with Skinny Blue Cheese Dip

Light up your taste buds with these fabulous Buffalo Chicken Skewers! The homemade Buffalo Sauce and Marinade has the perfect balance of spicy, savory, sweet, and of course, HEAT!

Course Appetizer, Main Course

Cuisine American

Keyword Chicken, Dip, Grilled, Spicy

Prep Time 10 minutes minutes

Marinate 1 hour hour

Servings 4

Author Maureen @ The Diet Oracle

Equipment

• Gas or electric grill
• 4-6 metal skewers

Ingredients

• 1 lb boneless, skinless chicken breasts cut on the diagonal into 1½" strips
• 1 recipe Buffalo Sauce and Marinade (see ingredients below)
• ½ cup Skinny Blue Cheese Dip (see notes for link to recipe)

For the Buffalo Sauce and Marinade

• ⅓ cup Frank's RedHot
• 1 Tbsp distilled white vinegar
• 1 Tbsp tomato sauce
• 2 tsp honey
• 2 cloves garlic, finely minced
• ½ tsp chili powder
• ¼ tsp smoked paprika
• ½ tsp kosher salt
• ¼ tsp ground black pepper
• 3 Tbsp melted butter

Instructions

• Begin by making the Buffalo sauce and marinade. Measure all the ingredients into a small glass bowl and stir well to combine. Set aside.
• After slicing the chicken breast, pop it into a gallon-sized zip-lock sack. Pour in about ½ of the Buffalo sauce, squeeze out the air, and zip it shut. Gently squish it all around to coat your chicken completely. Put it in the fridge to marinate for at least 1 hour.
• When it's time to get cooking, pre-heat your grill over high heat until the temperature inside reaches 450° or higher. Or, if using an electric grill, heat it up on HIGH and watch for your temperature indicator light to go off.
• While the grill is heating, pull your marinated chicken out of the fridge. Grab your metal skewers and a clean cookie sheet. (I also like to put on a pair of clean dish gloves to keep that hot sauce off my hands and out from under my fingernails!) Thread 2-3 pieces of chicken onto each skewer and transfer to the waiting cookie sheet. Discard any marinade that's come into contact with the raw chicken.
• Once every piece is skewered, transfer your skewers to the hot grill and turn down your grill temperature to maintain about 375°-400° (or turn down your electric grill to medium-high). As the chicken is cooking, brush those skewers with some of the leftover Buffalo sauce to add even more flavor, if desired. (If you're wanting to serve sauce on the table, just be sure to set some aside that won't come into contact with the uncooked chicken!) Grill for approximately 4 minutes on each side, for a total of 8 minutes. The chicken is done when its juices run clear and an internal temperature reads 165°.
• Though you can definitely serve these on the skewers, I usually slide the chicken off onto a platter for easy eating and dipping. Serve alongside any reserved Buffalo sauce, the Skinny Blue Cheese Dip, and enjoy!!

Notes

Nutrition information per serving (4 oz grilled chicken with 1 Tbsp Buffalo sauce): 175 calories, 7 g fat, 3 g saturated fat, 0 g carbohydrate, 28 g protein

If serving with Skinny Blue Cheese Dip, 2 Tbsp dip would add 45 calories, 4 g fat, 1 g saturated fat, 1 g carbohydrate, 0 g fiber, and 2 g protein.

Did you try this recipe for Grilled Buffalo Chicken Skewers with Skinny Blue Cheese Dip? Let me know how it went down in the comment section below!

The post Grilled Buffalo Chicken Skewers with Skinny Blue Cheese Dip appeared first on The Diet Oracle.

If you love blue cheese dip, this one’s for you. Though I’m not typically a huge fan of veiny cheeses, I will make an exception for this dressing any day of the week. It’s creamy and delicious with the perfect amount of bite. Oh, and did I mention it has only 45 calories per serving? So next time you want to indulge without hindering your goals, give this Skinny Blue Cheese Dip a try! You won’t regret it.

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop using these links, which helps to make this blog possible. Thank you for your support!

A Lighter Dip

So how did I manage to make this dip so delicious for just a fraction of the calories? It’s all about the smart substitutions! By swapping out regular mayonnaise and sour cream for light mayo, low-fat Greek yogurt, and low-fat buttermilk, you get a creamy and tangy dip for over 60% fewer calories without sacrificing flavor or texture. In fact, this dressing tastes so rich, you’ll have a hard time believing it isn’t full-fat!

Though it might be tempting with a dip like this to go fat-free everything, reaching for low-fat options will help you cut back on calories without losing that rich flavor and texture that fat provides. Personally, I love Best Foods Light Mayonnaise and Fage Total 2% Greek yogurt in recipes because they really deliver that creamy consistency without the extra grams of fat. If you, however, have a different brand that you love, go with it!

Whipping up this dip couldn’t be any easier. Simply measure your ingredients into a medium-sized bowl, fold gently to combine, and then chill for a few hours to let those flavors get together. And, if you end up with leftover dip (as unlikely as that may be), it can be kept in the fridge for up to 5 days.

So Versatile

This Skinny Blue Cheese Dip is so good, you’ll be looking for excuses to scoop it up. Veggies? Check. Chips? Most definitely. Buffalo chicken? Hello! And this dip also doubles as a fantastic salad dressing. It’s so versatile, you’ll want to keep a batch at the ready!

So next time you need a dip that won’t blow your calorie budget, give this recipe a whirl! Whether you’re looking for something delicious to add to your Super Bowl snack table or simply want a healthier dressing for your favorite Cobb salad, you will love the bold flavor of this Skinny Blue Cheese Dip.

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Skinny Blue Cheese Dip

A creamy blue cheese dip so delicious, you won't believe it isn't full fat!

Course Appetizer, Condiment

Keyword Dip, Reduced-Calorie, Reduced-fat

Prep Time 10 minutes minutes

Chill Time 3 hours hours

Servings 8

Author Maureen @ The Diet Oracle

Ingredients

• ⅓ cup light mayonnaise (I used Best Foods)
• ⅓ cup low-fat Greek yogurt (I used Fage 2%)
• 2 Tbsp low-fat buttermilk
• 3 Tbsp blue cheese crumbles I used Gorgonzola
• 1 clove garlic, minced finely
• 1 pinch kosher salt
• 1 pinch ground black pepper
• 1-2 dashes cayenne pepper

Instructions

• Gently fold together all ingredients in a small bowl. Cover and chill for 3 hours to allow the flavors to meld.
• Serve as a dip with your favorite chips, veggies, or chicken tenders. Also works great as a salad dressing! Store in the refrigerator for up to 5 days. Makes about 1 cup of dip.

Notes

Nutrition information per serving (2 tablespoons dip): 45 calories, 4 g fat, 1 g saturated fat, 1 g carbohydrate, 0 g fiber, 2 g protein

Did you try this recipe for Skinny Blue Cheese Dip? Let me know how it went in the comments below!

The post Skinny Blue Cheese Dip appeared first on The Diet Oracle.

I’ve got a quick and easy recipe for you today that’s perfect for your snack table! If you love a classic French onion chip dip, this Skinny Chip Dip is for you. Not only is it loaded with savory flavor, but you get all that creamy goodness for over 70% fewer calories than other full-fat dips! Your friends and family will be none the wiser and you can feel good knowing you’ve got something waistline-friendly in your starting lineup.

Disclosure: This post contains affiliate links. This means I may receive a small commission at no extra cost to you when you shop with these links, which helps to make this blog possible. Thank you for your support!

Super Easy and Versatile

So this recipe couldn’t be easier. Simply combine your ingredients in a medium-sized bowl and fold everything together with a rubber spatula. Cover and pop in the fridge for a few hours to let the flavors get happy and that’s it!

Serve this dip with your favorite chip or a colorful veggie tray–so good! If going the chip route, pick one that’s sturdy enough for scooping into this thick and creamy dip. Also remember that those chip calories can pile up fast, so be sure to serve yourself a portion and try to avoid snacking straight from the bag–that’s a surefire way to lose track of just how much you’ve eaten.

Making a Lighter Dip

The base of this creamy dip is made with a combination of good quality light mayonnaise, light sour cream, and fat-free Greek yogurt. Not all brands are created equal and I personally enjoy the Best Foods, Tillamook, and Fage brands for these particular items, respectively. They are each creamy, thick, and have a full-bodied flavor. If, however, you have a different favorite brand, go with it!

Though a person might be tempted to go with fat-free everything for a dip like this, I feel like having that bit of fat keeps the dip from tasting flat. And trust me, when you taste this rich dip, you’ll have a hard time believing it’s not full-fat!

Print

Skinny Chip Dip

A creamy, savory dip that's perfect with chips or veggies–and with over 70% fewer calories!

Course Appetizer, Condiment

Keyword Dip, Reduced-Calorie, Reduced-fat

Prep Time 10 minutes minutes

Chill time 4 hours hours

Servings 16 servings

Author Maureen @ The Diet Oracle

Ingredients

• ⅓ cup light mayonnaise (I used Best Foods)
• ⅔ cup light sour cream (I used Tillamook)
• 1 cup fat-free Greek yogurt (plain, unsweetened) (I used Fage 0%)
• 1½ tsp dried parsley
• 1½ tsp dill (fresh or freeze-dried) (I used Litehouse)
• ¾-1 tsp Tony Chachere's Original Creole Seasoning, or other seasoning salt
• ¼ tsp Worcestershire sauce
• 1-3 dashes Frank's Red Hot
• 2 tsp fresh chives, minced (optional)

Instructions

• Combine all ingredients in a medium-sized bowl and fold everything together with a rubber spatula.
• Cover and refrigerate for 3-4 hours to allow the flavors to meld. Serve with your favorite chip or a veggie tray! Makes about 2 cups of dip.

Notes

Nutrition information per serving (2 tablespoons dip): 30 calories, 2 g total fat, <1 g saturated fat,  2 g carbohydrate, 0 g fiber, 2 g protein

Did you try this recipe for Skinny Chip Dip? If so, let me know how it went down in the comments!

Psst…Hungry for more? Check out other delicious recipes from the Diet Oracle’s kitchen HERE!

The post Skinny Chip Dip appeared first on The Diet Oracle.

Happy Friday and welcome back to The Diet Oracle! In our second installment of A Plan for Success, we’re looking at the all-too-common case of Chuck–a hardworking family man who’s decided it’s time to lose the gut and get back in shape.

As you may recall, Chuck would like to lose 30 pounds. Though he didn’t have a particular timeframe in mind, this will be important to nail down before we really dig into the details of meal planning. Let’s say he agrees that 2 pounds per week would be doable, giving us a rough timeframe of 15 weeks, or about 4 months.

Crunching the Numbers

So let’s do a little math, shall we? If Chuck want to lose the gut, he’s going to have to create a calorie deficit and lose some weight. Given that 2 pounds of body weight contain about 7000 calories of energy, Chuck would need to create a calorie deficit of about 1000 calories per day in order to reach his goal (7000 calories/7 days in a week). He can do this by reducing his current food intake and boosting his daily activity.

Now, looking at his typical eating habits, I cannot even begin to estimate his usual intake–it’s all over the board! Some days he misses multiple meals, other days he’s eating out at restaurants. And how about those weekends? There’s a good chance he’s putting down over 3000 calories in snacks alone! For Chuck, there’s no such thing as a ‘usual’ intake, that’s for sure.

Chuck’s Battle Plan

Chuck is determined to lose the gut and get back in shape! To help him reach his goals, Chuck needs a series of realistic action steps that will improve the way he eats all while cutting down his calories. Let’s look at the strategies that will do just that!

Regular meals are a MUST!

• Start each day with breakfast, even if it is very small at first. Ideally, Chuck should include a mix of food groups that would provide a nice balance of carbohydrate, protein, and fat. This could be as simple as a slice of whole grain toast with peanut butter and serving of cottage cheese with fruit.
• Lunch needs to happen everyday, it doesn’t matter how busy he is. To ensure there’s always something on hand, Chuck should make 3 lunches on Sunday night to bring to work each week. If there’s an office fridge, he could bring healthy leftovers, sandwiches, or even balanced frozen meals. Otherwise, keeping a supply of hearty canned soups, nutritious protein bars, trail mix, or other nonperishable items in his desk drawer would guarantee he always has something to eat.
• If business lunches are part of the job, Chuck must learn how to make better choices when eating out. If Chuck is used to eating a giant plate of pasta alfredo with steak, switching to a half-plate of pasta marinara topped with grilled chicken and a side salad would easily save him 800 calories. Or, if he’s a burger man (and I suspect he is), simply downsizing that double deluxe with bacon to a classic cheeseburger and leaving behind half the fries would skinny his lunch by 900 calories. As you can see, it doesn’t have to be all salads all the time!

Reining in those portion sizes

It’s time to get those serving sizes under control at dinner time. Thankfully, if Chuck can successfully get going on 2-3 of the above strategies, he won’t be so ravenously hungry come 6pm. This aside, here are a few more tricks to help him curtail those portions.

• About 30 minutes before dinner, have an apple, handful of raw veggies, or cup of vegetable soup. By filling up on nutritious, lower-calorie options, he’ll eat less overall at the table.
• Switch to a smaller dinner plate. Smaller plate=smaller portions!
• Steaks should not be the size of your foot! Ideally, a portion should be about the size your palm. If this seems too skimpy, at least start by whittling it down to the size of your hand.
• Have an extra scoop of veggies…and one LESS scoop of the starchy side. Once again, look for ways to fill up on lower calorie options!
• Be careful with high-fat condiments and toppings like butter, salad dressings, mayo, dipping oils, and the like. Just 1 tablespoon of one of these can add 75 to 110 calories, so be careful and use sparingly!
• Sweet tooth after dinner? Instead of filling up a bowl with several scoops of ice cream, buy a box of ice cream bars, fudgsicles, or ice cream sandwiches. Not only will one of these satisfy that craving, but they’re already portion-controlled for you! This one simple swap can easily save Chuck 700 calories.

And now…THE WEEKEND

Looking back at Chuck’s diet history, it’s obvious that the weekend needs a lot of work. Though snacks can be a fun part of family get-togethers and watching the big game, overdoing it can truly undo all the good choices that were made throughout the week, at least as far as caloric intake goes. To keep it simple, here is where I would start.

• Put together a fruit and veggie tray with low-fat dip for a healthy snack that’s sweet and savory with great crunch!
• Be sure to include some lean, sliced meats! These are a satisfying fan favorite that will bring some nutritious protein to the snack line.
• Use a dessert plate to limit portions at the buffet table and stick to one pass, two at the most.
• Want to lose the gut? Time to cut back on the brewskis! One easy trick is to match every beer with a calorie-free beverage, such as water or fruit-infused seltzer. Shoot for no more than 2 beers per day.

Final Thoughts

Though this may seem like a lot to work on, changing the way you eat doesn’t have to happen overnight. By focusing on maybe 2-3 strategies per week, Chuck will slowly begin to reshape his eating habits and his midsection. Small changes really do deliver big results in time and everyday is a chance to get one step closer to your goal!

Next time, we’ll take all of these guiding principles and create a customized meal plan that’s perfect for Chuck. By taking out all the guesswork, Chuck will know exactly how to put all of these strategies to work in order to lose the gut and get the results he’s looking for.

As always, thanks for reading and I hope some of these strategies will help you as you chase down your goals!

P.S. If you like this series, check out’s Jane’s Plan for Success here, here, and here.

The post Chuck’s Plan to Lose the Gut appeared first on The Diet Oracle.