3/4 pound boneless skinless chicken breast

Olive oil spray

4 tablespoons everything but the bagel spice blend

Preheat oven to 375 degrees. Line a baking sheet with foil and spray with olive oil spray. Butterfly the chicken by cutting it almost in half horizontally and open it like a book. It should be about 1/2-inch thick. If it is thicker, flatten the breast with a meat mallet or the bottom on a heavy skillet.

Place the chicken on the baking sheet and spray with olive oil spray. Sprinkle half the spice mixture over the chicken and spray the chicken again. Roast 5 minutes. Remove from the oven and turn the chicken over. Spray the second side and sprinkle the remaining spice mixture over the chicken. Spray the chicken once more. Return the tray to the oven and roast 5 minutes. A meat thermometer should read 165 degrees. Roast a few minutes more if needed.

Yield: 2 servings.

Per serving: 344 calories (46% from fat), 17.7 g fat (2.5 g saturated, 7.2 g monounsaturated), 126 mg cholesterol, 41.5 g protein, 5.3 g carbohydrates, 2.2 g fiber, 80 mg sodium.