SmashFit’s -Slow and Smokey Lemon Mustard Chicken in Under 30 Minutes!

Try this delicious and clean eating meal created by my friend Chef Gigi.


Hard to believe you can get smokey, lemony, mustard chicken in under thirty minutes- but, you can.

Chef  Gigi knows you are way too busy to stand in the kitchen all day and…you’re hungry!

Boneless, skinless chicken breasts are a fantastic protein option for anyone focused living a healthy lifestyle. Lean, delicious, easy to cook. Fast, inexpensive and easy,— but how many times can you eat a grilled piece of chicken? If you have run out of way to prepare it, I’m here to help. Cooking with healthy oils, marinades, rubs, and sauces can really induce the flavor, and fast! See this recipe below for my brown mustard chicken and spice up your life!

Hate to say it but…., but this one’s a winner winner, chicken dinner! 


2 lbs. organic chicken breast cut into strips lengthwise, or chicken tenders

3/4-1 cup good quality brown whole grain mustard

4 Tablespoons chopped fresh parsley ( 1 Tablespoon reserved for garnish )

1 lemon, zested and juiced ( 1 Tablespoon reserved to adjust seasoning before serving)

2-4 cloves garlic, minced fine

1/2 cup of good quality chicken broth




Preheat oven to 425’ F Degrees

1-Prepare a high sided baking sheet with a piece of foil. Spray the foil with non-stick cooking spray and set aside.

2-Combine all ingredients, except chicken and lemon zest in a large gallon sized disposable food storage bag—and mix well.

3- Season chicken with additional salt and pepper both sides

4- Add the seasoned chicken to the combined ingredients and mix to coat well with the mustard sauce

5-With tongs remove the coated chicken from the food storage bag and line them side-by-side on the prepared baking sheet.

6- Bake until chicken has cooked through, turning over half way through the cooking process. Spoon any juices in the baking sheet pan back over the chicken during cooking. If there are no juices, add about 1/2 cup of stock to the pan 1/2 way through and then, coat chicken with it the last few minutes of cooking. Depending on the size of your cuts, the chicken should cook through in about 15 to 20 minutes.

7-Check the doneness of the chicken tenders, by cutting one halfway through. If the juices are clear and the meat looks done, it’s ready. Taste. Adjust seasoning with salt pepper and additional lemon juice if needed. Top with fresh chopped parsley and lemon zest before serving.


Serves approximately 4-6


Chef Gigi is recognized nationally as an expert in culinary education. She specializes in children and families to help increase nutritional awareness and help take some of the stress out of being a busy-aware parent. Chef has coached thousands of children and adults through her hands on classes, private events, public speakings, websites, writing, professional culinary demonstrations, television and radio engagements, classes, and private consultations. Visit her site