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Baked Chicken


Yield

Makes 6 servings

Ingredients

1 chicken (4 to 5 pounds) cut into pieces, skin removed
1/4 teaspoon salt
1/4 teaspoon black pepper
1 cup low-fat buttermilk

Preparation

  1. Sprinkle chicken with salt and pepper. Place chicken in large resealable food storage bag. Add buttermilk; seal bag. Marinate in refrigerator at least 1 hour.
  2. Preheat oven to 350°F. Lightly spray 13X9-inch baking dish with nonstick cooking spray.
  3. Remove chicken from bag; discard buttermilk. Arrange chicken in single layer in prepared dish. Cover dish with foil. Bake 35 to 45 minutes. Remove foil; bake 20 minutes more or until chicken is cooked through and juices run clear.

Tip

Removing skin from chicken reduces the fat. The meat remains tender and juicy even without the skin because it is cooked covered.

Nutritional Information

Serving Size: 1/6 of total recipe
Sodium 188 mg
Protein 32 g
Fiber <1 g
Carbohydrate 18 g
Cholesterol 86 mg
Saturated Fat 3 g
Total Fat 12 g
Calories from Fat 35 %
Calories 317

Dietary Exchange

Fat 1/2
Meat 4

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