Hot Wing Flavored Chicken with Ranch
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Serves4 (1 piece each)
SWAP ScoreWhat's this?
Ingredients
- 2 tablespoons hot pepper sauce
- 1 tablespoon lemon juice
- 2 teaspoons olive oil
- 4 4 ounce each chicken breasts, boneless and skinless
- 2 cups corn flake cereal, crushed
- 1/4 cup sour cream, low fat
- 1/4 cup butermilk, low fat
- 1/2 teaspoon garlic powder
- 1/4 teaspoon dill, dried
Directions
- In a large shallow bowl, stir together the hot pepper sauce, lemon juice, and olive oil.
- 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.
- Preheat the oven to 375°F. Lightly spray an 8-inch square baking pan with vegetable oil spray.
- Put the corn flake crumbs on a plate. Turn the chicken to coat both sides. Transfer to the baking pan.
- Lightly spray the top of the chicken with vegetable oil spray. Bake for 30 minutes.
- 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.
Recipe Tips
Cut the chicken into smaller pieces before marinating to make nuggets.
Nutrition Facts
Hot Wing Flavored Chicken with Ranch
Amount Per Serving
Calories 303
Calories from Fat 81
% Daily Value*
Total Fat 9g
14%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 105mg
35%
Sodium 383mg
16%
Potassium 405mg
12%
Total Carbohydrates 16g
5%
Dietary Fiber 1g
4%
Sugars 2g
Protein 37g
74%
Vitamin A
7%
Vitamin C
15%
Vitamin D0%
Calcium
3%
Iron
31%
* Percent Daily Values are based on a 2000 calorie diet.
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