Recipe: Low Carb Shake and Bake Chicken (using chicken breasts and whole wheat flour)

LOW CARB SHAKE-AND-BAKE CHICKEN

1/2 cup whole-wheat flour
Salt and pepper to taste
1 teaspoon thyme
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1/4 teaspoon ground cayenne pepper
4 chicken breasts (with skin and bone)

Preheat oven to 400 degrees F.

In a large zipper-topped plastic bag, add the flour and seasonings and shake well to combine. Add the chicken to the bag, 2 pieces at a time. Lightly shake to coat. Now put the chicken on a lightly greased baking sheet.

Bake for about 30 minutes or so, depending on the size of the chicken breasts. After 20 minutes in the oven, turn the chicken over to finish cooking on the other side.

Makes 4 servings

PER SERVING: 540 Calories; 27g Fat (46.3% calories from fat); 62g Protein; 9g Carbohydrate; 2g Dietary Fiber; 186mg Cholesterol; 184mg Sodium.

Exchanges: 1/2 Grain (Starch); 8 1/2 Lean Meat; 0 Fat.

Source: Saving Dinner the Low-Carb Way by Leanne Ely