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Hot-Wing-Flavored Chicken with Ranch Sauce

Hot-Wing-Flavored Chicken with Ranch Sauce

Hot-Wing-Flavored Chicken with Ranch Sauce
Makes: 4 Servings

Enjoy this spicy chicken dish with a side salad or carrot and celery sticks.

Ingredients

  • 2 teaspoons hot pepper sauce (or to taste)
  • 1 tablespoon lemon juice, fresh
  • 2 teaspoons olive oil
  • 4 chicken breast, boneless and skinless, all visible fat discarded (about 4 ounces each) (halved)
  • 1 cup cornflake crumbs (about 2 cups flakes)
  • 1/4 cup sour cream, light (or fat-free)
  • 1/4 cup buttermilk, 1% low-fat
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon dried dillweed (crumbled)

Directions

  1. Lávese las manos con agua y jabón.
  2. In a large shallow bowl, stir together the hot pepper sauce, lemon juice, and olive oil.
  3. Add the chicken and turn to coat. Cover and refrigerate for 30 minutes to 8 hours, turning occasionally if longer than 30 minutes. Discard the marinade.
  4. Preheat the oven to 375 °F. Lightly spray an 8-inch square baking pan with vegetable oil spray.
  5. Put the cornflake crumbs on a plate. Turn the chicken to coat both sides. Transfer to the baking pan.
  6. Lightly spray the top of the chicken with vegetable oil spray. Bake for 30 minutes, or until the chicken reaches an internal temperature of 165 °F and the coating is crisp. Transfer to a serving plate.
  7. Meanwhile, in a small bowl, whisk together the remaining ingredients. Cover and refrigerate until ready to serve. Spoon the sauce over the chicken or use as a dipping sauce.

Notes

Learn more about:

Source:

Power to End Stroke: 46 Healthy Soul Food Recipes Cookbook
American Heart Association

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 225
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 96 mg
Sodium 149 mg
Carbohydrates 8 g
Dietary Fiber 0 g
Total Sugars 2 g
Added Sugars included 1 g
Protein 29 g
Vitamin D 0 mcg
Calcium 47 mg
Iron 3 mg
Potassium 408 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 225
Total Fat 7 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 96 mg
Carbohydrates 8 g
Dietary Fiber 0 g
Total Sugars 2 g
Added Sugars included 1 g
Protein 29 g
Minerals
Calcium 47 mg
Potassium 408 mg
Sodium 149 mg
Copper 0 mg
Iron 3 mg
Magnesium 32 mg
Phosphorus 244 mg
Selenium 30 mg
Zinc 1 mg
Vitamins
Vitamin A 27 mcg
Vitamin B6 0.9 mg
Vitamin B12 0.4 mcg
Vitamin C 2 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 1 mcg
Folate 50 mcg
Thiamin 0.2 mg
Riboflavin 0.3 mg
Niacin 10 mg
Choline 78 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Protein Foods 3 ounces

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