Buffalo Chicken Legs with Blue Cheese Salad

Buffalo Chicken Legs with Blue Cheese Salad
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The 12-Week Diabetes Cookbook. Recipe Credit: . Photo Credit: Photography by Eric Hinders; Food Styling by Caroline Tremmel; Art Direction by Haleigh Eason.

A tangy, cool salad topped with blue cheese dressing balances the heat of buffalo drumsticks. You can add more or less cayenne pepper, depending on how hot you like. Try making your own dressing with this Light Blue Cheese Dressing recipe.

Double Up: Double the buffalo chicken in this recipe and use the leftover chicken in this Panzanella Salad.

Find this recipe and weekly meal plans in our book, The 12-Week Diabetes Cookbook by Linda Gassenheimer. To order directly from the American Diabetes Association, click here.

  • Prep time
    10 min
  • Cook time
    20 min
  • Servings
    4 Servings
  • Serving size
    2 1/2 cups salad with 2-3 drumsticks
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    2 1/2 cups salad with 2-3 drumsticks
  • Amount per serving Calories 460

  • Total Fat 18g
    • Saturated Fat 3.5g
    • Trans Fat 0g
  • Cholesterol 140mg
  • Sodium 550mg
  • Total Carbohydrate 35g
    • Dietary Fiber 6g
    • Total Sugars 16g
  • Protein 40g
  • Potassium 1020mg
  • Phosphorus 430mg

Choices/Exchanges: 1 Starch, 1 Carbohydrate, 1 Nonstarchy vegetable, 5 Lean protein, 1 1/2 Fat



  • cayenne pepper
    1/2 tsp
  • honey
    3 tbsp
  • white vinegar
    1/4 cup
  • tomato paste
    1/4 cup
  • garlic (crushed)
    4 clove
  • canola oil
    2 tbsp
  • skinless chicken drumsticks with bone
    3 lbs
  • washed, ready-to-eat mixed salad greens
    8 cup
  • sliced celery
    2 cup
  • whole-wheat croutons
    2 cup
  • light blue cheese dressing
    1/2 cup


  1. In a medium bowl, mix the cayenne pepper (add an additional 1/2 tsp for extra spiciness), honey, vinegar, tomato paste, and garlic to form a smooth sauce. Set aside.

  2. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken in one layer and brown for 5 minutes. Turn and brown 5 more minutes.

  3. Reduce the heat to low and add the sauce to the skillet. Stir to coat the chicken. Cover the skillet and cook for 5 minutes. A meat thermometer inserted into the chicken should read 170° F when it’s fully cooked.

  4. Divide the salad greens among 4 dinner plates. Add the celery and croutons, then drizzle with blue cheese dressing. Divide the chicken among the 4 plates, and top with any remaining buffalo sauce.