Honey-mustard chicken
6 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | pounds | Chicken breasts no skin, boned, trim fat |
| ½ | teaspoon | Salt; optional |
| ¼ | teaspoon | Black pepper |
| 2 | teaspoons | Margarine, non-diet, tub, canola/corn oil |
| 1 | cup | Onion; chopped |
| 1 | Garlic clove; minced | |
| 1¼ | cup | Chicken broth, defatted divided |
| 2 | tablespoons | Honey, mild |
| 2 | tablespoons | Lemon juice |
| ¼ | teaspoon | Salt, or to taste optional |
| 1½ | cup | Cauliflower flowerets |
| 1 | large | Carrot; peel & thinly sliced |
| ¼ | cup | Water |
| 1 | tablespoon | Cornstarch |
| 2 | tablespoons | Dijon mustard |
| 1¼ | cup | Long-grain rice uncooked |
Directions
Recipe by: Skinny One-Pot Meals - ISBN 0-940625-75-X Cut chicken into small bite-sized pieces. Sprinkle with ½ tsp salt if desired, and pepper. In large non-stick, spray-coated skillet, cook chicken pieces over medium heat, turning frequently with large wooden or plastic spoon, 7 to 10 mins or until they begin to brown and are cooked through. Remove and set aside in medium heat.
In same skillet, combine margarine, onion, garlic, and 3 Tbs broth.
Cook over medium heat, stirring frequently, 6 to 7 mins or until onion is tender. If liquid begins to evaporate, add a bit more broth.
Add honey and lemon juice to pan with onions, and stir to combine well. Stir in remaining chicken broth and salt, if desired. Stir in reserved chicken, cauliflower and carrot. Bring to a boil. Cover, reduce heat, and simmer 20 mins or until flavors are blended.
Meanwhile, cook rice according to package directions. Combine water and cornstarch. Stir into simmering sauce and cook, stirring, until thickened. Stir in mustard. Simmer an additional 1 or 2 mins.
Arrange rice on large serving platter. Top with chicken and sauce. Or serve individual portions over rice.
NUTRITIONAL DATA (based on 6 servings): Per Serving: Calories 271 Fat (gm) 3½ Sat. fat (gm) 0.7 Cholesterol (mg) 30 Sodium (mg) 191 Protein (gm) 16 Carbohydrate (gm) 44 % Calories from fat 12