Viewing entries tagged
lemon

Lemon Mustard Broiled Chicken

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Lemon Mustard Broiled Chicken

2 OZ. PROTEIN*, 1 VEGGIE, 1 DAIRY, AND 1 CARB

Ingredients:

  • 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)

Instructions:

  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

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Lemon Oregano Tilapia Packet

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Lemon Oregano Tilapia Packet

4 ½ OZ. PROTEIN AND 1 VEGGIE PER SERVING

Ingredients:

  • 5 ½ - 6 oz. fresh or frozen tilapia

  • 1 ½ cup fresh or frozen asparagus

  • juice of one lemon *

  • 1 tsp. oregano

  • pepper (to taste)

  • Mrs. Dash or any other sodium-free seasoning (to taste)

Instructions:

  1. Preheat the oven to 400°.

  2. Snap off the woody ends of asparagus and discard.

  3. Tear off a large sheet of non-stick aluminum foil, or you can use aluminum foil and parchment paper.

  4. In the center of the sheet, place asparagus spears and sprinkle with pepper and Mrs. Dash.

  5. Place tilapia on top of asparagus.

  6. In a small bowl, combine lemon juice & oregano, and pour over the fish.

  7. Fold up the edges and completely seal packet on all sides.

  8. Place on cookie sheet and bake for 10 - 12 minutes, or until fish flakes.

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