Mustard is an underrated spice! We are used to a squeeze on a July Fourth bratwurst or spread on a classic turkey sandwich. But when was the last time you cooked with it? Whole mustard seed is used often in dishes across the Mediterranean to the Middle East and into India, often using the whole seeds toasted in oil to bring out their aromatic flavors. Dijon mustard is used quite a bit in French cooking as well. Try this mustard chicken recipe as a new way to use up that jar. If you’re feeling extra spicy, pair it with some sauteed mustard greens. —Dana Mealing, RDN, LDN, community nutrition educator, Tevis Center for Wellness
Ingredients:
⦁ 3 boneless skinless chicken breasts
⦁ 6 Tbs Dijon mustard
⦁ 1 Tbs whole grain Dijon mustard
⦁ 2 Tbs olive oil
⦁ 5 Tbs low fat sour cream
⦁ 1 cup low sodium chicken broth
⦁ 10-15 fresh thyme sprigs
⦁ 1 bay leaf
⦁ 1 small onion, sliced
⦁ 1 small shallot, sliced
⦁ 2 Tbs parsley, chopped
⦁ ¾ tsp salt
⦁ ¼ tsp pepper
Preheat the oven to 350 F. Season chicken with salt, pepper and rub with both mustards. In a Dutch oven or big oven-proof skillet, heat olive oil on a medium high heat. Add chicken and brown from both sides, about 4 to 5 minutes per side. Transfer chicken to a plate.
To the same pan, add shallot and onion and sauté for about 5 minutes until translucent. Add chicken stock, scraping the brown bits off the bottom of the pan. Add thyme and bay leaves and bring a mixture to a boil. Stir in sour cream and return chicken back to the pan. Cook uncovered in the oven for 50 to 60 minutes until chicken is completely cooked through and no longer pink in the middle. Garnish with parsley and serve immediately. Makes six servings.
Recipe adapted from: https://www.lavenderandmacarons.com/mustard-chicken-recipe-4/
Nutrition Facts:
Serving size: 1/2 breast
Calories: 212; Fat: 7.6g; Sat. Fat: 1.4g; Carbs: 5.3g; Fiber: 1.2g; Protein: 28.6g; Sodium: 329.5mg
