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Baked Cajun Chicken

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Yield: 4 servings

1 1/2 lb To 2 lb chicken; meaty (I perfer real onion)
(breasts, thighs, drumstick) 1/2 Dried thyme; crushed
Nonstick spray coating 1/4 ts Garlic salt;
2 tb Nonfat milk; 1/8 ts To 1/4 ts grd white pepper;
2 tb Onion powder; 1/8 ts To 1/4 ts grd black pepper;

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 OBrion and her Meal-Master

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Comments

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