The chicken with mustard is a popular recipe, the dish that we propose is original and has the particularity of mixing spicy with sweet for a unique flavor. This recipe, healthy and tasty, would be perfect for lunch or dinner, with rice, baked vegetables or pasta to add consistency and delicacy.
The ingredients in this recipe consist of chicken but also mustard and honey. This is to prepare a dish of chicken breasts topped with a light and unctuous sauce. It goes without saying that these ingredients bring a myriad of health benefits.
The benefits of mustard
When we mention the word mustard, we automatically think of sandwiches and barbecues. However, in spite of its pungent taste, it would be useful to know that mustard, whether it is prepared or in seeds, is one of the crucifers, just like broccoli or cauliflower. It is rich in antioxidants including carotenoids, which reduce the damage caused by free radicals, posing a risk of cardiovascular diseases and certain cancers. Likewise, it contains vitamin B9, which participates in the manufacture of body cells, and vitamin A, C and K for bone growth and tooth health. Not to mention all the minerals including magnesium, calcium, copper, iron and selenium which it abounds. In addition, mustard seeds are effective in protecting against cancer, pain and improving thyroid function.
The benefits of honey
Honey is an energy food that contains glucose and fructose easily assimilated by the body. It is a source of potassium, pre-biotic and antioxidants such as flavonoids and participates in the balance of the intestinal flora, the protection of the body of some serious diseases such as cancer. Moreover, it is considered as an alternative to refined sugar because of its natural sweetening power.
Mustard and honey chicken recipe
This recipe for 4 people is easy to make and requires a 10 minute preparation time and a 30 minute cooking time.
Ingredients
- 4 boneless chicken breast, skinless, organic or raised outdoors
- 2 teaspoons of extra virgin olive oil
- salt and pepper to taste
- ¼ cup of mustard seeds
- 2 tablespoons Dijon mustard
- 5 tablespoons of honey
- 3 tablespoons non-hydrogenated vegetable margarine, melted
- 20 centilitres of almond milk
- 1 tablespoon chopped parsley
- 1 teaspoon of vegetable oil
Preparation
First, start by preheating the oven to 150 °.
In a skillet, heat the olive oil over medium heat and place the chicken breasts previously salted and peppered. Sear chicken pieces on both sides until golden, adding flavor to poultry.
In a bowl, mix the mustard seeds and Dijon mustard, honey, margarine and almond milk.
Coat a rectangular baking dish with vegetable oil, add half of the sauce and arrange chicken breasts. Top them with the rest of the sauce. Cover the dish and put in the oven for 20 minutes.
After this time, let the dish cook uncovered, always in the oven for 10 minutes until the chicken is cooked.
Sprinkle with parsley and serve. You can substitute parsley with chives, dill or thyme.
Note: If you want to skip the first step of cooking the chicken in the oil, you can put it directly in the oven but by adding this time an additional cooking time, from 5 to 10 minutes.
