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Plan Z Phase: This is a Z2 (ZReduction) recipe. For those dieters on the run, who want simple meals they can make pretty fast when they get home I design recipes like this one. This isn’t fancy food but it surely falls into the category of satisfying food. When you eat something like this it feels like you have been cooking all day when in fact, in 30 minutes or less you can have dinner on the table.

Servings: Serves 4 (can be doubled easily)

Ingredients:

• 16 chicken tenders (4 – 6 oz per person)
• olive oil spray
• 3 cloves of minced garlic (jar garlic will work for this dish)
• 1/3 cup of chicken broth
• 2 Tbl of Bragg’s Aminos (soy sauce substitute)
• ½ cup of Dijon mustard (buy a brand with no sugar)

Instructions:

Preheat oven to 350 degrees.

Lightly spray your grill pan with olive oil spray. Put in the chicken tenders and grill them until one side has good grill marks. Then turn over and grill just one minute more.

While the tenders are grilling you can take out a bowl and add the sauce ingredients. Stir.

When the chicken comes off the grill pan (they are not completely cooked yet) put them in an oven proof 9” x 13” pan. Pour the sauce over.

Bake for 15 – 20 minutes until the chicken is no longer pink in the middle.

Serve with a salad and steamed or roasted green beans* and you’ll be all set for a healthy meal.

*Roasted Green Beans are easy to make and can be done with the chicken. Just put trimmed green beans in an oven proof pan. Lightly spritz with olive oil spray and grate on sea salt. Roast along with the chicken for 15 – 20 minutes and they will be crisp-cooked. They are delightful.

Enjoy!

Cheers,