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it), and even contains a nice dose of selenium, one of the most important minerals in our diet. But the real selling point of this recipe is the way Chef Jeannette cleverly used the black bean soup as the base of a sauce. It adds a richness that makes the dish taste like it was simmered for hours—no one will know you whipped up this baby in mere minutes!
Ingredients
    2 teaspoons olive oil
    2 teaspoons butter
    1 1/4 pounds (567 g) chicken tenders
    Salt and fresh ground black pepper
    1 cup high-quality canned black bean soup (we like Amy’s or Muir Glen)
    8 ounces (225 g) sliced mushrooms (baby bellas, white, button, or wild mushroom varieties all work well)
    1/2 cup (80 ml) chicken broth or water
    2 tablespoons (28 ml) Madeira wine (or Marsala wine)
    1 teaspoon organic worcestershire sauce (organic to avoid high-fructose corn syrup—we like Annie’s)
    1 teaspoon Dijon mustard
    Heat the oil and butter in a large skillet over medium-high heat. Add the tenders and lightly season with salt and pepper. Sauté the tenders for 1 to 3 minutes per side until golden and cooked through. Set aside.
    While the chicken is sautéing, blend or process the soup until silky smooth. Once the chicken is removed from the pan, lower the heat to medium and add the mushrooms, sautéing for about 3 minutes or until they release their juices and are just tender. You can cover for the last minute to speed the cook time. Stir in the pureed soup, broth, wine, Worcestershire, and mustard, mix well, and increase the heat to medium high. Pour any juices released from the resting chicken into the sauce. Simmer for 2 to 3 minutes or until the mushrooms are tender and the sauce reaches desired thickness. Season to taste with salt and pepper, if desired, and pour the sauce over the tenders to serve.
    Yield : 4 servings
Per Serving : 234 Calories; 6g Fat (23.7% calories from fat); 34g Protein; 9g Carbohydrate; 2g Dietary Fiber; 76mg Cholesterol; 668mg Sodium
     
    From Chef Jeannette
    To Complete the Meal : Steam a 12-ounce (340 g) package of prepared broccoli florets for 3 to 4 minutes until tender-crisp. Remove from the heat and toss with a vinaigrette made from 1 tablespoon (15 ml) of olive oil, 1 tablespoon (15 ml) of fresh-squeezed lemon juice, and 2 teaspoons Dijon mustard. Top with a sprinkling of toasted sliced almonds, if desired. If you are looking for a heartier meal, this dish produces enough sauce to serve over a small amount of whole-grain vermicelli.
    Chicken tenders, taken from the breast meat around the ribs, are the leanest meat on the chicken, and they cook up much faster than whole breasts.
     

Super-Fast Super-Protein Salad
    From Dr. Jonny : If you’ve read my newsletter for a while, you’ve undoubtedly heard me talk about how a higher-protein diet can help with weight loss. (I also talk about that at length in my book
Living Low Carb: Controlled Carbohydrate Eating for Long-Term Weight Loss
.) But you don’t have to be on a low-carb diet to enjoy the occasional high-protein dish, and this one is a doozie. Also high in flavor, this is a great way to use leftover chicken, turkey, or tofu. The yogurt adds a tangy flavor note, not to mention a dose of healthy bacteria known as probiotics, which help build immunity and aid digestion. (Note: Choose yogurt that says “contains live cultures” on the label.) Superquick, assembly-style prep answers the question, “How do I make a tasty, satisfying meal or snack in virtually no time?”
Ingredients
    1/2 cup (115 g) plain low-fat yogurt
    1 tablespoon (15 g) dijon mustard
    1 1/2 cups (210 g) cooked chicken, turkey, or firm tofu, diced or shredded
    1 cup (115 g) prepared cubed or shredded cheese (works well with Cheddar, Swiss, Colby, etc.)
    4 hard-boiled eggs, chopped (see page 48 for how to boil eggs)
    3 tablespoons (19 g) diced pimiento-stuffed green olives
    3 tablespoons (45 g) diced sweet pickle
    3 tablespoons (27 g) finely diced red or green bell pepper
    2 tablespoons (20 g) finely diced