Baked Cajun Chicken
Ingredients| 1 1/2 lb to 2 lb chicken, meaty 1 (breasts, thighs, drumstick) 1 nonstick spray coating 2 tbsp nonfat milk 2 tbsp onion powder 1 (i perfer real onion) 1/2 dried thyme, crushed 1/4 tsp garlic salt 1/8 tsp to 1/4 ts grd white pepper 1/8 tsp to 1/4 ts grd black pepper |
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Remove skin from chicken. Rinse chicken, pat dry. Spray a 13 by 9 by
2 inch baking dish with nonstick coating. Arrange the chicken, meaty
sides up, in dish. Brush with milk. In small bowl mix onion powder,
thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken. Bake in a 375 degree oven for 45 to 55 minutes
or till the chicken is tender and no longer pink.
Food Exhange per serving: 3 LEAN MEAT EXCHANGES CHO: 77g; PRO: 25g;
FAT: 6g; CAL: 166
Source: Better Homes and Garden Diabetic Cookbook
Brought to you and yours via Nancy O Brion and her Meal-Master
Servings:
4
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