Recipe: Oven Fried Chicken (Diabetic Exchanges Included)

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
1/8 tsp. red pepper flakes
1 c. flour

Preheat oven to 450.

Skin chicken and place in the milk.

Place all the seasonings in the flour and mix.

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.

Place in oven for 45 minutes until juices run clear.

Exchanges:
1 1/2 starch
4 lean meat
5 1/2 fat

Other Nutrition Facts
Serving Size is 1/4th recipe
Servings Per Recipe 4

Amount Per Serving
Calories 344
Calories from Fat 76

Total fat 8g (13% Daily Value)
Saturated fat 2g (12% Daily Value)
Cholesterol 98mg (33% Daily Value)
Sodium 706mg (29% Daily Value)
Total Carbohydrate 27g (9% Daily Value)
Dietary Fiber 1g (3% Daily Value)
Sugars 3g
Protein 37g (74% Daily Value)

Vitamin A 4%
Vitamin C 1%
Calcium 10%
Iron 15%


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

(Recipe courtesy of the American Diabetes Association)