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

                    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.

                    In small bowl mix onion powder, thyme, garlic salt,

                    white pepper, red pepper, and black pepper.

                    Sprinkle over chicken.

                    Bake in a 375 degree oven for 45 minutes, or until the

                    chicken is cooked through.

                    Calories: 166

                    Protein: 25 g

                    Fat: 6 g

                    Carbohydrates: 0 g

                    Exchanges: 3 Lean Meat