Oven Fried Chicken

Ingredients:
3 pounds whole-fryer chicken, cut up
1 cup skim milk
1 teaspoon thyme
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon parsley flakes
1 teaspoon paprika
1 teaspoon black pepper
1 teaspoon salt
1/8 teaspoon red pepper flakes
1 cup flour

Directions:
Preheat oven to 450-degrees. Skin chicken and place in the milk. Place all the seasonings into the flour and mix. Dredge chicken parts into flour, making sure all pieces are well coated, 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.

Nutrition information per serving (1/4 recipe):
Calories: 344
Total Fat: 8g
Saturated Fat: 2g
Cholesterol: 98mg
Fiber: 1g
Sodium: 706mg
Protein: 37g
Exchanges: 1-1/2 Starch, 4 Lean Meat, 5-1/2 Fat

Courtesy of FitnessandFreebies.com
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