Honey-Mustard Chicken


cooked chicken breasts 

Ingredients:

  • 3 tablespoons balsamic vinegar
  • 3 tablespoons honey
  • 2 tablespoons Dijon mustard
  • 2 tablespoons capers, rinsed
  • 2 cloves garlic, minced
  • 4 boneless, skinless chicken breast halves (1 to 1 1/4 pounds total)
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper to taste
  • 2 teaspoons extra-virgin olive oil

Directions:

  1. Whisk vinegar, honey, mustard, capers, and garlic in a small bowl.
  2. Place chicken between two pieces of plastic wrap. Pound with a rolling pin, meat mallet, or heavy skillet until flattened to an even thickness, about 1/2 inch. Season chicken with salt and pepper.
  3. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook until the underside is well browned, about 5 minutes. Turn the chicken over and cook for 2 minutes more. Add the honey-mustard mixture to the skillet (it will bubble up and begin to boil quickly). Partially cover the pan, cook until the chicken is no longer pink in the center and the juices run clear, 2 to 4 minutes. Transfer the chicken to a platter or individual plates, top with the pan sauce and serve.

Yield:

4 servings

Nutrition per serving:

1 chicken breast:
Calories: 231
Protein: 29g
Carbohydrates: 15g
Fat (total): 5g; saturated fat: 1.2g, mono-unsaturated fat: 2.9g, poly-unsaturated fat: 0.9g
Sodium: 445mg
Calcium: 19mg

Source:

From Eating Well, The Magazine of Food and Health 


 
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  • Nutrition Tip

    Chicken is an excellent protein source. A 5-ounce portion of organic chicken provides 35 grams of easily digested protein. Chicken also contains tyrosine, an amino acid the brain needs to produce substances for mental alertness.

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