- Heat oven to 400°F.
- Lightly spray sheet pans with non-stick cooking spray.
- Arrange chicken thighs skin side up.
- Sprinkle pepper evenly over chicken.
- Lightly spray chicken with cooking spray.
- Bake chicken for 35-45 minutes.
Gravy:
- In a small pot on medium heat, melt margarine.
- Blend in flour and cook for 5 minutes stirring frequently.
- Slowly stir in chicken stock, seasoning, onion powder and pepper.
- Blend well and bring to a boil.
- Reduce heat and simmer for 6-8 minutes or until thickened.
Serves 8.
Approximate Nutrient Analysis per serving (based on low-fat margarine):
270 calories, 17 g fat, 4.5 g saturated fat, 85 mg cholesterol, 200 mg sodium, 1 g carbohydrate, 0 g fiber, 0 g sugar, 29 g protein