Oven Fried Chicken

Makes 4 servings.


3 lbs. whole fryer chicken, cut-up
1 c. skim milk
1 tsp. thyme
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. parsley flakes
1 tsp. paprika
1 tsp. black pepper
1 tsp. salt
⅛ tsp. red pepper flakes
1 c. flour


1. Preheat oven to 450°F.
2. Skin chicken and place in the milk.
3. Place all the seasonings in the flour and mix.
4. Dredge chicken parts in flour, making sure all pieces are well coated and place on pan sprayed with non-stick cooking spray. After placing chicken on pan, spray top of chicken with non-stick cooking spray.
5. Place in oven for 45 minutes until juices run clear.

Nutritional Info (per serving):

Calories 344
Calories from Fat 76
Total fat 8g
Saturated fat 2g
Cholesterol 98mg
Sodium 706mg
Total Carbohydrate 27g
Dietary Fiber 1g
Sugars 3g
Protein 37g

Diabetic Exchanges: 1 ½ starch, 4 lean meat, 5 ½ fat

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