1 pound chicken tenders or chicken thighs, skinless, boneless
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon freshly ground pepper
2 Tablespoons fresh lime juice (about the juice from one lime)
2 Tablespoons white miso paste
1/4 cup nonfat Greek yogurt, plain
1 Tablespoon honey
Nonstick cooking spray
Fresh cilantro or basil for garnish
Prepare the rub by placing the onion powder, garlic powder and pepper in a small bowl and whisk to combine. Place chicken tenders in a medium bowl. Pour rub evenly on top and mix well with clean hands, being sure the rub is evenly spread onto the chicken.
Mix up the sauce: Place the lime juice, miso paste, yogurt and honey in a small bowl. Mix well until miso is dissolved and set aside.
Place a large cast iron skillet over medium high heat. Spray with nonstick cooking spray. Add the chicken in a single layer. Cook 4–5 minutes, spray again with nonstick cooking spray, and flip to cook another 3–4 minutes on the other side. Remove from pan and place onto serving platter.
Top with sauce and garnish, and keep some extra sauce on the side!
THE REBELLIOUS RD
As a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect.