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Wholesome honey mustard chicken

Dietitian Rachel Scoular

This dish is a healthy take on a classic recipe


Honey mustard chicken is an oldie but a goodie, but often made using store-bought cooking sauces which are often high in sugar, sodium and saturated fat.

Our version of this dish is still quick and easy to make, is light on the washing up, contains less saturated fat and sugar, plus more veggies than any off-the-shelf version. Serve this succulent pan-fried chicken dish with fresh bread, pasta or rice.

Serves: 4
Prep time: 15 mins
Cook time: 20 mins

Related: Hearty Italian chicken with couscous

Credit: nib health insurance

Ingredients

  • 1.5 cups low-sodium chicken stock

  • 2 tbsp wholegrain mustard

  • 1 tbsp honey

  • 1 tbsp cornflour

  • 1 tbsp extra virgin olive oil

  • 500g chicken breast, thinly sliced

  • 1 brown onion, thinly sliced

  • 300g button mushrooms, chopped

  • 1 bunch broccolini, roughly chopped

  • ½ cup sour cream

  • ½ cup flat leaf parsley, shredded

  • Fresh wholegrain bread, pasta or rice to serve

Method

  1. 1

    In a small jug, whisk together stock, mustard, honey and cornflour. Set aside.

  2. 2

    Heat oil in a large frypan over medium heat. Add chicken and cook until browned. Remove chicken from pan, cover and set aside.

  3. 3

    Add onion and mushrooms to the pan. Cook for five minutes or until softened. Return chicken to the pan and add in broccolini and prepared stock mixture, simmer for a further 10 minutes.

  4. 4

    Stir in sour cream and parsley. Serve with fresh crusty bread, pasta or rice.

Allergy information: Nut-free.

Leftover guidelines: Leftovers can be stored in an airtight container in the fridge for up to two days afterwards. This dish is not recommended to be frozen. For more leftover storage tips and advice, check out our article, How long can I store leftovers in the fridge?

Looking for more delicious, healthy recipes? We’ve partnered with nutritionists and dietitians to create an exclusive range of meal ideas. Check out our dedicated recipe page for more.

Nutritional InfoServe
Energy1445kJ kilojoules or 345 calories
Fat Total19.3g
Protein21.4g
Sugars Total10.6g
Saturated Fat8.7g
Carbohydrates Total32.8g
Sodium867mg

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Dietitian Rachel Scoular

Rachel Scoular is a leading Australian APD Dietitian and Nutritionist with a wealth of experience in the food industry and media. Rachel is passionate about helping people look and feel their best and she is motivated to always equip and empower individuals with quality nutrition advice. Find out more at www.rachelscoular.com