Makes 4 servings

Ingredients

• 1-1/2 to 2 pounds split chicken breasts
• 1/2 dried thyme, crushed
• Nonstick spray coating
• 1/4 teaspoon garlic salt
• 2 tablespoons nonfat milk
• 1/8 teaspoon ground white pepper
• 2 tablespoons onion powder
• 1/8 teaspoon crushed red pepper
• 1/8 teaspoon ground black pepper

Directions

• Preheat oven to 375°;
• Rinse chicken, pat dry;
• Cut off skin and discard;
• Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray;
• Arrange the chicken in the dish, meat side up;
• Brush lightly with milk;
• Mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper in a small mixing bowl;
• Sprinkle over chicken;
• Bake for 45 minutes, or until the chicken is cooked through.

Calories: 166
Protein: 25 grams
Fat: 6 grams
Carbohydrates: 0 grams
Exchanges: 3 Lean Meat