• 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)


  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!