Side Pannel
Honey-Mustard Chicken
Honey-Mustard Chicken
- Recipe Submitted by ADMIN on 09/26/2007
Category: Poultry, Low Calorie
Ingredients List
- -------------------------------JUDI M. PHELPS-------------------------------
- 1 lb Boneless, chicken breasts;
- -skinless and trimmed of all
- -fat
- 1/2 ts Salt; optional
- 1/4 ts Black pepper
- 2 ts Tub-style margarine; canola
- -or corn oil
- 1 c Onion; chopped
- 1 cl Garlic; minced
- 1 1/4 c Chicken broth; defatted and
- -divided
- 2 tb Mild honey
- 2 tb Lemon juice
- 1/4 ts Salt; or to taste optional
- 1 1/2 c Cauliflower florets
- 1 lg Carrot; peeled and thinly
- -sliced
- 1/4 c ;water
- 1 tb Cornstarch
- 2 tb Dijon-style mustard
- 1 1/4 c Long-grain white rice
- -uncooked
Directions
Cut chicken into small bite-sized pieces. Sprinkle with 1/2 teaspoon salt,
if desired, and pepper. In large nonstick, spray- coated skillet, cook
chicken pieces over medium heat, turning frequently with large wooden or
plastic spoon, 7-10 minutes or until they begin to brown and are cooked
through. Remove and set aside in medium bowl. In same skillet, combine
margarine, onion, garlic, and 3 tablespoons broth. Cook over medium heat,
stirring frequently, 6-7 minutes 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 minutes 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
minutes. Arrange rice on large serving platter. Top with chicken and sauce.
Or serve individual portions over rice.
Judi's Notes: I have not tried this dish but cooking cauliflower for 20
minutes is just too long. I would advise 10 minutes tops to keep it's
bright color and not become mushy.
Per serving: Calories 271, fat: 3.5 g. Exchanges: Veg 2, Bread 2, Protein
1.5. Source: Skinny One-pot Meals by Ruth Glick.
if desired, and pepper. In large nonstick, spray- coated skillet, cook
chicken pieces over medium heat, turning frequently with large wooden or
plastic spoon, 7-10 minutes or until they begin to brown and are cooked
through. Remove and set aside in medium bowl. In same skillet, combine
margarine, onion, garlic, and 3 tablespoons broth. Cook over medium heat,
stirring frequently, 6-7 minutes 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 minutes 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
minutes. Arrange rice on large serving platter. Top with chicken and sauce.
Or serve individual portions over rice.
Judi's Notes: I have not tried this dish but cooking cauliflower for 20
minutes is just too long. I would advise 10 minutes tops to keep it's
bright color and not become mushy.
Per serving: Calories 271, fat: 3.5 g. Exchanges: Veg 2, Bread 2, Protein
1.5. Source: Skinny One-pot Meals by Ruth Glick.
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