Hot Wing-flavored Chicken with Ranch Sauce

== Description ==
Contributed by Healthy Recipes for Diabetic Friends Y-Group
* From: Healthy Soul Food Recipes, 2007 by the American Heart Association
* Serves 4
== Ingredients ==
* 2 tbsp hot pepper sauce Tip: Hot pepper sauce made from cayenne peppers (a bit milder) or Tabasco peppers works well. Let your heat tolerance be your guide., or to taste
* 1 tbsp fresh lemon juice
* 2 tsp olive oil
* 4 boneless, skinless chicken breast (about 4 oz each), all visible fat discarded
* vegetable oil spray
* 1 cup cornflake crumbs (about 2 cups flakes)
* ¼ cup fat-free or light sour cream
* ¼ cup low-fat buttermilk
* ½ tsp garlic powder
* ¼ tsp dried dill weed, crumbled
== 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 degrees 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 is no longer pink in the center 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.
== Notes ==
== Nutritional information ==
Per 3 oz chicken and 2 Tbsp sauce:
* 220 Calories | 4g Total Fat | 1g Saturated | 0.5g Polyunsaturated | 2g Monounsaturated | 69mg Cholesterol | 250mg Sodium | 16g Carbs | 1g Dietary Fiber | 3g Sugars | 29g Protein
* Dietary Exchanges: 1 starch | 3 very lean meats
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Category:Healthy Recipes for Diabetic Friends
Category:Soul Food Recipes
Category:Chicken breast Recipes
Category:Sour cream Recipes
Category:Buttermilk Recipes
Category:Hot sauce Recipes
Category:Cornflake crumb Recipes