Estimated Nutrition (whole recipe, rough)
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Yogurt | 170g plain Greek | 100 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Dill | 5 sprigs fresh (1g) / 1 tsp dried | 4 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
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
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.