Baked cajun chicken
4 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1½ | pounds | To 2 lb chicken; meaty |
| (breasts, thighs, drumstick) | ||
| Nonstick spray coating | ||
| 2 | tablespoons | Nonfat milk; |
| 2 | tablespoons | Onion powder; |
| (I perfer real onion) | ||
| ½ | Dried thyme; crushed | |
| ¼ | teaspoon | Garlic salt; |
| ⅛ | teaspoon | To 1/4 ts grd white pepper; |
| ⅛ | teaspoon | To 1/4 ts grd black pepper; |
Directions
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