Baked Cajun Chicken from Healthy Diabetic Recipes

Baked Cajun Chicken Recipe

Recipe Ingredients:

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

Recipe Instructions:

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

Servings: 4

"Americans, more than any other culture on earth, are cookbook cooks; we learn to make our meals not from any oral tradition, but from a text. The just-wed cook brings to the new household no carefully copied collection of the family's cherished recipes, but a spanking new edition of ‘Fannie Farmer’ or ‘The Joy of Cooking’."

~ John Thorne, American food writer

 

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