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

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