Baked Cajun Chicken

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

© Michelle Anderson 2005 - 2015