1. Preheat oven to 400°.
2. Heat oil in a nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 4 minutes on each side. Transfer chicken to an 11 x 7-inch baking dish coated with cooking spray.
3. Combine hot sauce and next 5 ingredients; pour over chicken. Bake, uncovered, at 400° for 25 minutes. Serve with blue cheese dressing.
carbo rating: 6