Honey Mustard Chicken

The Recipe: Who needs another chicken recipe? Every single one of us! With just five ingredients, this may be the shortest recipe ever published in Kitchen Parade. I remade this chicken recipe recently and was amazed: simple, moist, good chicken. Yes, we really do need one more good chicken recipe!

Low Carb. High Protein. Weight Watchers Friendly. Weeknight Friendly. Naturally Gluten Free. Inexpensive. Quick to the Table. What're you waiting for?!

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BEST RECIPES!

• Honey Mustard Chicken Made the List!
• Best Recipes of 2004

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When supper absolutely positively must be on the table in 20 minutes, what do you turn to? Frozen pizza? Microwave dinners? The drive-through?

Instead, this week turn to Honey Mustard Chicken, fast, tasty and healthful. Add a salad and vegetable, then dig in!

HONEY MUSTARD CHICKEN goes particularly well with side dishes that are also bright with lime. For the photo, I made a Lime Cilantro Rice with cucumber, tomato and black beans dressed with lime zest and juice plus a touch of honey and lots of pepper.

More lime-y ideas? Alice Waters’ Coleslaw, Quinoa & Black Bean Salad and Summer Couscous with Mango & Tomato. (More lime recipes.)

Other times, I've paired it with Easy Refrigerator Salad a salad made with frozen vegetables and canned and frozen beans with great crunch. It's a "concept recipe", easy to adapt to what's on hand and what sounds good.

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QUICK SUPPER: HONEY MUSTARD CHICKEN

(formerly called Lime Chicken)

Hands-on time: 5 minutes
Oven time: 10 minutes
Serves 4

HONEY-MUSTARD SAUCE
• 1/2 cup honey mustard (or 7 tablespoons mustard stirred with 1 tablespoon honey)
• zest from 1 lime
• juice from 1 lime (about 2 tablespoons)
• 2 garlic cloves, minced
• 1 tablespoon soy sauce

CHICKEN
• 4 boneless, skinless chicken breasts (each about 4oz/115g)
• Honey Mustard Sauce
• Reserved Honey Mustard Sauce

HONEY MUSTARD SAUCE Stir together sauce ingredients, reserve a couple of tablespoons in a separate small bowl for later.

CHICKEN Place chicken breasts on a foil-covered baking sheet. Brush the tops with about 1/3 of the Honey Mustard Sauce, covering evenly.

BROIL Place the chicken breasts under the broiler until done, turning and applying additional Honey Mustard Sauce at least once and usually twice.

The chicken is done when the juices run clear or better yet, to avoid either undercooking or overcooking the chicken, when a digital thermometer inserted into the thickest part of the breast registers an internal temperature of 160F/70C. In my oven, four-ounce chicken breasts take 3 – 4 minutes per side, large chicken breasts 5 – 6 minutes per side plus a couple of minutes topside up to finish until it's fully cooked.

TO SERVE Brush the cooked chicken with the Reserved Honey Mustard Sauce. Serve and savor!

Good served hot or cold.

RESOURCES A good digital thermometer is very worth the investment, no more overcooked or undercooked meat or fish or ... even homemade bread! My Disclosure Promise

ALANNA's TIPS No honey mustard? Just stir a tablespoon of honey into Dijon or another good mustard. After removing the zest, roll the lime on the counter, pressing down hard with the palm of your hand. This breaks down the internal structure, making it easier to squeeze out more juice! This works for lemons and oranges too. Keep copies of favorite fast recipes in your car in case a grocery stop is needed before heading home. UPDATE Isn't this oh-so-dated? These days, I keep quick pictures of my favorite recipes' ingredient lists on my phone in a special folder. Very handy! Take care with what's called "cross-contamination" – you don't want the same sauce (or brush) to touch both the uncooked chicken and the cooked chicken. That's the reason for setting aside some sauce, before brushing it on the raw chicken, for brushing on after the chicken is cooked. Just be sure to use a clean brush or spoon too. Timing wise, I usually set the timer for 3 minutes for four-ounce chicken breasts (5 minutes for the more typical larger breasts); then turn the chicken and apply more sauce on the bottom side, then set the timer for another 3 (or 5) minutes; then turn once again and apply more sauce on the top side and finish cooking.

NUTRITION INFORMATION Per Serving: 164 Calories; 2g Tot Fat; 0g Sat Fat; 65mg Cholesterol; 608mg Sodium; 7g Carb; 1g Fiber; 5g Sugar; 28g Protein. WEIGHT WATCHERS Old Points 3 & PointsPlus 4 & SmartPoints 3 & Freestyle 1 CALORIE COUNTERS 100-calories = 2/3 serving (a whopping 17g protein).

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Three More Fast Chicken Recipes Not to Be Missed

(hover with a mouse for a description; otherwise click a photo to view the recipe)

~ more chicken recipes ~

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Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. Quick Suppers are Kitchen Parade favorites and feature recipes easy on the budget, the clock, the waistline and the dishwasher. Do you have a favorite recipe that other Kitchen Parade readers might like? Just send me a quick e-mail via recipes@kitchen-parade.com. How to print a Kitchen Parade recipe. Never miss a recipe! If you like this recipe, sign up for a free e-mail subscription. If you like Kitchen Parade, you're sure to like my food blog about vegetable recipes, too, A Veggie Venture. If you make this recipe, I'd love to know your results! Just leave a comment below.

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