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Hot-Wing-Flavored Chicken with Ranch Sauce

Hot-Wing-Flavored Chicken with Ranch Sauce

26 Ratings
26 Ratings
Recipe Image
MyPlate Kitchen
Makes: 4 Servings
Total Cost: $$$$

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. In a large shallow bowl, stir together the hot pepper sauce, lemon juice, and olive oil.
2. 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.
3. Preheat the oven to 375°F. Lightly spray an 8-inch square baking pan with vegetable oil spray.
4. Put the cornflake curmbs on a plate. Turn the chicken to coat both sides. Transfer to the baking pan.
5. Lightly spray the top of the chicken with vegtable 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.
6. 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 lemons

Source:

Power to End Stroke: 46 Healthy Soul Food Recipes Cookbook, p. 40

Nutrition Information

Serving Size: (102g)
Nutrients Amount
Total Calories 157
Total Fat 6 g
Saturated Fat 2 g
Cholesterol 48 mg
Sodium 175 mg
Carbohydrates 8 g
Dietary Fiber 0 g
Total Sugars 2 g
Added Sugars included 1 g
Protein 17 g
Vitamin D 0 mcg
Calcium 50 mg
Iron 3 mg
Potassium 215 mg
N/A - data is not available
Nutrients Amount
Total Calories 157
Total Fat 6 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 5 mg
Omega 3 - DHA 10 mg
Cholesterol 48 mg
Carbohydrates 8 g
Dietary Fiber 0 g
Total Sugars 2 g
Added Sugars included 1 g
Protein 17 g
Minerals
Calcium 50 mg
Potassium 215 mg
Sodium 175 mg
Copper 51 mcg
Iron 3 mg
Magnesium 22 mg
Phosphorus 149 mg
Selenium 15 mcg
Zinc 1 mg
Vitamins
Vitamin A 59 mcg RAE
Vitamin B6 0.5 mg
Vitamin B12 0.7 mcg
Vitamin C 4 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 2 mcg
Folate 46 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.2 mg
Niacin 8 mg
Choline 49 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Protein Foods 1 1/2 ounces

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