No, I'm not pulling your leg. These were actually pretty darn tasty. In the good news department, there were no hot pepper incidents with this recipe.
This is another tasty meal from the "46 Healthy Soul Food Recipes" Cookbook from the American Heart and Stroke Associations. A 4-ounce serving only has about 220 calories, according to the cookbook and is low in sodium.
Hot Wing-Flavored Chicken with Ranch Sauce
2 tablespoons of hot pepper sauce, or to taste
1 tablespoon fresh lemon juice
4 boneless, skinless chicken breast halves, about four ounces each
Vegetable oil spray
1 cup of cornflake flake crumbs (about two cups of flakes)
1/4 cup of fat-free sour cream
1/4 cup of low-fat buttermilk
1/2 teaspoon of garlic powder
1/4 teaspoon dried dillweed, crumbled
Cooking Instructions:
1. In a large, shallow bowl, stir together hot pepper sauce, lemon juice and olive oil.
2. Add the chicken and turn to coat.
3. Cover and refrigerate for 30 minutes to 8 hours, turning occasionally if longer than 30 minutes. Discard the marinade.
4. Preheat oven to 375F. Lightly spray an 8-inch square baking pan with vegetable oil spray.
5. Put cornflake crumbs on a plate. Turn the chicken in the crumbs to coat pieces.
6. Transfer to the baking pan. Lightly spray the tops of the chicken with vegetable oil spray.
7. Bake for 30 minutes, or until the chicken is no longer pink in the center and the coating is crisp. Transfer to a serving dish. Serve.
Ranch Sauce:
1. In a small bowl, whisk together the remaining ingredients.
2. Cover until ready to serve.
3. Spoon the sauce over the chicken or use it as a dipping sauce.
Special instructions:
Wrap up the biggest pieces of your Hot-Wing Flavored Chicken and Ranch Sauce.
Bring a plate to me at the newspaper company.
Ok, I won't take your meal. This is ONLY if you have some leftovers (smile).
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