Tip #49, Prepare easy nutritious meals
Many of you are asking for more recipes that you can prepare during a busy work week. I’ll send a few along this week!
Honey Mustard Chicken is easy to prepare, low in fat and high in protein. I got it out of Eating Well’s “Healthy in a Hurry”, A great gift for Valentine’s Day!
Honey Mustard Chicken
- 3 T. balsamic vinegar
- 3 T. honey
- 2 T. Dijon mustard
- 2 T. capers, rinsed
- 2 cloves of garlic, minced
- 4 boneless, skinless chicken breasts (abut 1 pound), trimmed of fat
- ¼ t. salt or to taste
- Freshly ground pepper to taste
- 2 t. extra virgin olive oil
Whisk vinegar, honey, mustard, capers, and garlic in a small bowl.
Place chicken between sheets of plastic wrap. Pound meat with a 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 non-stick skillet over medium high heat. Add the chicken and cook until the underside is well browned, about 5 minutes. Turn the chicken over and cook for 2 mins. 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 – 4 mins. Transfer the chicken to a serving platter or individual plates. Top with pan sauce and serve.
Makes 4 servings
Total time 30 mins.
2 G. fat
26 G. protein