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Oven Fried Chicken

Preparation time:  15 minutes

 

6 Servings         25 servings

6 pieces           25 pieces

1 cup              1 quart              Non-fat milk

1 Tbsp             1/4 cup               Olive Oil

1 tsp              4 tsp                 Thyme

1 tsp              4 tsp                 Garlic powder

1 tsp              4 tsp                 Onion powder

1 tsp              4 tsp                 Paprika

1 tsp              4 tsp                 Black Pepper

1/4 tsp            2 tsp                 Red Pepper

1/2 tsp            1 tsp                 Salt

1 cup              1 quart              Whole Wheat Flour

1 tsp              1/4 cup               parsley

Boneless Thighs or Split breasts approximately 3 ounces each

Place the chicken pieces in milk. Preheat oven to 400 degrees

In a large bowl, combine all remaining ingredients. Dip each chicken piece in flour mixture making sure each piece is well coated. Discard remaining flour.

Place the chicken on shallow baking pan that has been sprayed with non stick spray.  Brush the chicken pieces lightly with olive oil. Bake for 45 minutes or until the chicken juices run clear.

Nutritional values:
Calories 111
Calories from fat 23
Total Fat 3 gm
Cholesterol 42 mg
Sodium 103 mg
Total Carbohydrates 5 g
Sugars 1 gm
Protein 16 gm

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