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, 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

 * 1) In a large shallow bowl, stir together the 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.
 * 4) Discard the marinade.
 * 5) Preheat the oven to 375 degrees f.
 * 6) Lightly spray an 8-inch square baking pan with vegetable oil spray.
 * 7) Put the cornflake crumbs on a plate.
 * 8) Turn the chicken to coat both sides.
 * 9) Transfer to the baking pan.
 * 10) Lightly spray the top of the chicken with vegetable oil spray.
 * 11) Bake for 30 minutes, or until the chicken is no longer pink in the center and the coating is crisp.
 * 12) Transfer to a serving plate.
 * 13) Meanwhile, in a small bowl, whisk together the remaining ingredients.
 * 14) Cover and refrigerate until ready to serve.
 * 15) Spoon the sauce over the chicken or use as a dipping sauce.

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