晚餐简单

Hot-Wing-Flavored Chicken with Ranch Sauce

Name: Hot-Wing-Flavored Chicken with Ranch Sauce
Prep time: 15 min
Cook time: 60 min
Total time: 75 min
Yield: 4
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); 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)

Enjoy this spicy chicken dish with a side salad or carrot and celery sticks.

1 h 15 min4 份

营养成分（每份）

每份数值 · 每份分量: 1/4 of recipe

225

卡路里

29g

蛋白质

碳水

脂肪

膳食纤维

糖

149mg

钠

饱和脂肪 2 g · 胆固醇 96 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

hot pepper sauce (or to taste)
2 teaspoons
lemon juice, fresh
1 tablespoon
olive oil
2 teaspoons
chicken breast, boneless and skinless, all visible fat discarded (about 4 ounces each)
4 · halved
cornflake crumbs (about 2 cups flakes)
1 cup
sour cream, light (or fat-free)
1/4 cup
buttermilk, 1% low-fat
1/4 cup
garlic powder
1/2 teaspoon
dried dillweed (crumbled)
1/4 teaspoon

步骤

1
Lávese las manos con agua y jabón.
2
In a large shallow bowl, stir together the hot pepper sauce, lemon juice, and olive oil.
3
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.
4
Preheat the oven to 375 °F. Lightly spray an 8-inch square baking pan with vegetable oil spray.
5
Put the cornflake crumbs on a plate. Turn the chicken to coat both sides. Transfer to the baking pan.
6
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.
7
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.

来源: USDA MyPlate Kitchen · Power to End Stroke: 46 Healthy Soul Food Recipes Cookbook American Heart Association

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