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Recipe: Baked Cajun Chicken
Similar Categories: Baked, Cajun, Chicken
Baked Cajun Chicken
Yield: 4 servings
1 1/2 lb To 2 lb chicken; meaty (breasts, thighs, drumstick
(1onion)
1/2 Dried thyme; crushed
Nonstick spray coating
1/4 tsp Garlic salt;
2 tb nonfat milk;
1/8 tsp to 1/4 tsp ground white pepper;
2 tbsp. Onion powder;
1/8 tsp 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 CHO: 77g; PRO: 25g; FAT:
6g; CAL: 166
Yield: 4 servings
1 1/2 lb To 2 lb chicken; meaty (breasts, thighs, drumstick
(1onion)
1/2 Dried thyme; crushed
Nonstick spray coating
1/4 tsp Garlic salt;
2 tb nonfat milk;
1/8 tsp to 1/4 tsp ground white pepper;
2 tbsp. Onion powder;
1/8 tsp 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 CHO: 77g; PRO: 25g; FAT:
6g; CAL: 166
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