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  • 3 oz skinless chicken breast halves
  • juice of ½ lemon
  • 1 tbsp spicy brown mustard **
  • ½ tsp dried oregano
  • ½ tsp ground black pepper
  • ¼ tsp cayenne pepper (more, if you like it spicy)
  • 1½ cup side salad
  • Potato a la Cottage (click for recipe)

2 OZ. PROTEIN*, 1 Veggie, 1 dairy, and 1 carb


  1. Preheat oven broiler and make sure rack is on the highest position
  2. Place the chicken on a broiler pan or cookie sheet and broil one side of the chicken 5-10 minutes until browned
  3. While the chicken is broiling, mix the remaining four (4) ingredients in a bowl
  4. Spoon mixture onto chicken to coat
  5. Flip chicken over and coat the other side with remaining mixture
  6. Broil uncooked side 5-10 minutes or until the chicken is no longer pink
  7. Serve chicken with the Potato a la Cottage and a side salad drizzled with a fat-free dressing

* Remember: You need to add 2½ oz. of protein for dinner!

** Note: No matter which spicy brown mustard you use, do not exceed 30 calories a meal. When you are reading the amount of calories a serving, most servings are 1 teaspoon. Be aware that there are 3 teaspoons in 1 tablespoon!