Hot-Wing-Flavored Chicken with Ranch Sauce Recipe


Submitted by mjvais

Makes 6 servings


From the Healthy Soul Food Recipe cookbook, as shown in American Heart Association's magazine.

Ingredients
3 tablespoons tabasco sauce
1 1/2 tablespoon lemon juice
3 teaspoons olive oil
30 oz 6 bonelesss skinless chicken breasts
3 cups corn flakes
6 grams (6 1-second sprays) vegetable cooking oil spray
3/8 cup fat-free sour cream
3/8 cup low-fat buttermilk
3/4 teaspoon garlic powder
3/8 teaspoon dried dill weed
Directions
  1. stir together tabasco, lemon juice, olive oil

  2. marinate chicken in wet mixture for 30 minutes to 8 hours

  3. discard marinade

  4. crush corn flakes

  5. coat chicken with corn flakes

  6. lightly spray tops of chicken with vegetable oil spray

  7. bake for 30 minutes or until no longer pink in center

  8. whisk together remaining ingredients. spoon over the chiken or use as a dipping sauce

Categories

Chicken, Main Dish, African, American, American-Southern

Nutrition Facts
Serving Size 201.7g
Amount Per Serving
Calories
280
Calories from Fat
50
% Daily Value*
Total Fat
5.5g
8%
Saturated Fat
1.2g
6%
Cholesterol
122mg
41%
Sodium
263mg
11%
Total Carbohydrates
15.9g
5%
Dietary Fiber
0.7g
3%
Sugars
2.9g
Protein
44.1g
Vitamin A 12% • Vitamin C 4%
Calcium 4% • Iron 23%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown (?)
Nutrition Breakdown
Daily Values (?)
Daily Values

Nutritional Analysis

Nutrition Grade
96% confidence
B- 		  Good points
  • Low in saturated fat
    		•    Bad points
  • High in cholesterol
    		•
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