Recipe of the Month
Honey-Mustard Chicken
From Eating Well, The Magazine of Food and Health
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:
- Whisk vinegar, honey, mustard, capers, and garlic in a small bowl.
- 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.
- 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
Nutritional Information
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
