Hot-Wing-Flavored Chicken with Ranch Sauce
Enjoy this spicy chicken dish with a side salad or carrot and celery sticks.
- Yield
- 4 Servings
- Serving size
- 1/4 of recipe
- Rating
- 3.35 of 5 (31 ratings)
Food groups
- Protein Foods: 3 ounces
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
- Lávese las manos con agua y jabón.
- 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 cornflake 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, or until the chicken reaches an internal temperature of 165 °F and the coating is crisp.
- Transfer to a serving plate.
- 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.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 225.41 |
| Total Fat | 7.48 g |
| Saturated Fat | 2.17 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 | 95.89 mg |
| Carbohydrates | 8.37 g |
| Dietary Fiber | 0.33 g |
| Total Sugars | 1.67 g |
| Added Sugars included | 1 g |
| Protein | 29.38 g |
| Calcium | 47 mg |
| Potassium | 408 mg |
| Sodium | 149.34 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 32 mg |
| Phosphorus | 244 mg |
| Selenium | 30 mg |
| Zinc | 1 mg |
| 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 |
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Source
Recipe by: Power to End Stroke: 46 Healthy Soul Food Recipes Cookbook — American Heart Association
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/hot-wing-flavored-chicken-ranch-sauce. Federal works are public domain in the United States.