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RECIPE1Tip #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!

Enjoy!

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
  • 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.

205 calories

2 G. fat

16 carbohydrates

26 G. protein

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