Buffalo Chicken Sandwich

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Sticky Buffalo sauce

In a pan add 2tbsp of unsalted butter a cup of your favorite hot sauce ( a low calorie to 0 calorie ) a few dashes of Worcestershire sauce and 1/2 cup of honey (I use my home made hot honey ) cook that on medium low till it becomes a little thicker but not to thick mix occasionally

4 tbsp about 100calories

Air fried chicken

Take one thigh and dredge it in flour, egg, then crushed corn flakes. Spray with a 0 calorie oil spray and get it in your air fryer at 385 for 16 minutes flipping half way through. Cook till an internal of 165F is reached

197 calories 20g protein 3oz chicken thigh

Ranch/blue cheese cucumber salad

In a bowl add

150G of @chobani zero sugar vanilla yogurt 60 C 12g protein

1/2 cup of light sour cream 166 C 4.2 protein

1/2 cup of dill

1/2 cup of parsley

Tsp garlic powder

Tsp onion powder

Tsp salt

Tsp pepper

A few dashes of Worcestershire sauce

(If you like blue cheese add blue cheese crumbles if not leave it as is and it’s a basic ranch)

100 cals 12g protein

Ciabatta bread

120 calories

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