Buffalo Jalapeno Ranch Chicken

Here we have some lean chicken with a slap in the face of spicy flavor!

Buffalo sauce can be made low calorie and low fat if done correctly, while still offering mouth watering flavor!

This dish is Buffalo Jalapeno Ranch Chicken served on a bed of rice with a side of sauteed Brussels sprouts.

Brussels sprouts are not for everyone so feel free to have whatever side you please!

This is is going to be a lean protein , moderate carb and low fat dish.


  • Franks red hot sauce 1 0z
  • Skinny girl ranch dressing 2 tbl
  • Worchestire sauce 1 tsp
  • Garlic salt .5 tsp
  • Rice 1 cup
  • Brussels sprouts 8 oz
  • Salt & Pepper  to taste
  • Red wine vinegar 2 tblsp
  • Chicken Breast 10 0z
  • 1 fresh jalapeno

The Cooking Process

The Chicken 

Dice raw chicken breast into quarter chunks and mix with garlic salt.

Dice Jalapeno into circular slices.

Set chicken and jalapenos to the side separate.

Cut the Brussels sprouts into quarter pieces and sit to the side.

Mix Franks red hot sauce, ranch and Worchestire sauce together and set to the side.

Heat up medium sauce pan and spray with non fat cooking spray. ( I like the flavor from coconut spray)

When pan is hot drop chicken into sauce pan and brown off all sides. ( cook about 75 percent of the way)

When chicken is browned on all sides pull from hot pan and place into medium size bowl.

Take two forks and begin to fork the chicken into shreds, making shredded chicken.

Place shredded chicken back in hot pan and finishing cooking all the way until chicken juice has resided.

When Chicken is fully cooked and juice has cooked out, drop wet mix and jalapeno in with chicken.

Toss or stir a few times and let simmer until sauce has thickened and begins to stick to chicken.

The Brussels Sprouts

While the Chicken simmers heat up another medium sauce pan on the stove top.

When pan is hot spray with non fat cooking spray and drop Brussels sprouts in.

Season with salt and pepper to taste.

When the Brussels sprouts begin to get tender mix in red wine vinegar.

The Rice

If you were prepared and had a rice cooked up from earlier in the week you would just need to heat up.

If not this would have been the first thing you do and then start the cooking process.

That’s it !

Serve and enjoy the Buffalo Jalapeno Chicken over a bed of rice and you’re good to go !


  • Brussels Sprout- 107 calories carbs 16g, fats 1.3 g, protein 5.3 g
  • Rice- 200 calories carbs 46.7g, fats, 0 grams, protein 4g
  • Organic Chicken Breast- 325 calories carbs 0, fats 7.6g, protein 60g
  • Sauce – 13 calories

Total calories- 644 carbs, 68g, fats 9g, protein 69g  

This is more like my portions for lunch.

Just enough food to get me through the day and my workouts.

Then I have my large dinner, this is the style of eating I do daily.

No breakfast , 1 medium size lunch, followed by a large dinner with a dessert. (yogurt bowls is my go to, check out article here)


For comprehensive training and nutrition programs that allow you to eat like this see True Will Programs  

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