Baked Cajun Chicken
1 1/2 lb to 2 lb meaty chicken (breasts, thighs, drumstick)
1 nonstick spray coating
2 tablespoon nonfat milk
2 tablespoon onion powder (I prefer real onion)
1/2 dried thyme; crushed
1/4 teaspoon garlic salt
1/8 to 1/4 teaspoon ground white pepper
1/8 to 1/4 teaspoon ground 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 Gardens Diabetic Cookbook
