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Baked Cajun Chicken

 

Spice up your life with this scrumptious baked chicken dish that will feed your appetite in a hurry.
227

Yield

4

servings

Prep

5

min

Cook

55

min

Ready

60

min

Trans-fat Free, Low Carb
 

Ingredients

2 pounds chicken
meaty (breasts, thighs, drumstick)
2 tablespoons milk, skim
2 tablespoons onion powder
2 teaspoons thyme
dried thyme, crushed
*
4 teaspoons garlic salt
8 teaspoons white pepper
ground
8 teaspoons black pepper
ground

Directions

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℉ (190℃) oven for 45 to 55 minutes or until the chicken is tender and no longer pink.

Food Exhange per serving: 3 LEAN MEAT EXCHANGES CHO: 77g; PRO: 25g; FAT: 6g; CAL: 166 (Diabetic Friendly)

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 248g (8.7 oz)
Amount per Serving
Calories 47233% of calories from fat
 % Daily Value *
Total Fat 17g 26%
Saturated Fat 5g 24%
Trans Fat 0g
Cholesterol 202mg 67%
Sodium 203mg 8%
Total Carbohydrate 3g 3%
Dietary Fiber 2g 10%
Sugars g
Protein 135g
Vitamin A 3% Vitamin C 4%
Calcium 8% Iron 26%
* based on a 2,000 calorie diet How is this calculated?

 

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