| Baked Cajun Chicken 1-1/2 Pound To 2 lb chicken; meaty (breasts, thighs, drumstick) 1/2 Dried thyme crushed Nonstick spray coating 1/4 Teaspoon Garlic salt 2 Tablespoon Nonfat milk 1/8 Teaspoon To 1/4 tsp ground white pepper 2 Tablespoon Onion powder 1/8 Teaspoon To 1/4 tsp 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 exchange per serving: 3 LEAN MEAT EXCHANGES Cholesterol 77g Protein 25g; Fat 6g Calories 166 Courtesy Better Homes and Garden Diabetic Cookbook Serves 4 |