Like this:

• 3 Tbsp hot sauce
• 3 tsp honey
• 2 Tbsp low-sodium Worcestershire sauce
• 1/2 tsp paprika
• 1 clove garlic, crushed
• 12 boneless skinless chicken tenders, about 12 oz. total
• 2 Tbsp low-fat blue cheese of Ranch dressing

Preheat a nonstick skillet on medium-high heat. In a small bowl, combine the hot sauce, honey, worcesteshire, paprika, and garlic. (If the honey clumps, nuke the mixture for 10 to 15 seconds and then stir.) Place the chicken and half the sauce into a large zip-top bag. Close it and shake to coat each piece. Add the soaked tenders to the skillet, and cook them 1 to 2 minutes a side. When they’re done, toss them with the remaining sauce mixture. Serve with the dressing. Makes 2 servings

Per serving

• 250 calories
• 35 g protein
• 14 g carbohydrates
• 5 grams total fat (1 g. saturated)
• 1 g fiber
• 800 mg sodium

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