Grilled Chicken Honey Mustard

Grilled Chicken Honey Mustard

The honey mustard sauce in this recipe is delicious and matches with the grilled chicken perfectly. Having said that, it also works well on fillet steak.

CAL P/SERVE
528
kJ P/SERVE
2210
FAT P/SERVE
8g
CARBS P/SERVE
37.2g
PROTEIN P/SERVE
73.2g
SUGAR P/SERVE
23.2g
SODIUM P/SERVE
247g
FAT
%
1.5%
ENERGY RDI%
25.4%

The steamed vegetables provide additional substance and of course nutrients.

Ingredients

  • 250ml Light n Creamy Evaporative Milk
  • 1 Clove Garlic
  • 50g Butter
  • 3 tablespoons seeded Mustard
  • 1 tablespoon Dijon Mustard
  • 2 tablespoons Honey
  • 1 tablespoon flour
  • Salt & Pepper to taste
  • 2 Chicken Breasts
  • 1 broccoli head
  • 2 large carrots
  • 2 large potatoes

Method

  1. Cut your broccoli and carrot and place into a steamer, and steam whilst you are preparing the rest of the meal.
  2. Pierce each potato several times with a skewer and place into microwave and cook, keep checking, should take around 6 minutes for each potato.
  3. In a medium fry pan place butter and garlic on medium heat and gently fry the garlic.  Move around with a whisk for 1 minute ensuring garlic does not burn.  Add 1 tablespoon of plain flour and keep stirring so the flour is forming with the butter a roux, this should take around 1 minute.
  4. Slowly add ¼ at a time the evaporative milk whisking consistently.  Once all the milk is added turn down heat to low and add the mustard, honey and salt and pepper.  This should slowly thicken.  Once thickened turn off heat and proceed to cook your chicken and vegetables.
  5. Take each chicken breast and place between some cling and with a rolling pin beat the breast so that it is even. Spray breast with oil spray and place on grill or BBQ and grill each side for 6-8 minutes depending on size of the chicken.   Take off and rest for 2-3 minutes whilst you reheat the sauce.
  6. Plate up your potato and veggies and chicken and pour small amount of the sauce on the chicken and the rest in a jug.

Nutrition Table

Servings: 2 Serving size:520g
Average Serve Average 100g
Energy 2210 kJ 426 kJ
  528 Cal 102 Cal
Protein 73.2 g 14.1 g
Fat, total 8 g 1.6 g
- saturated 3.5 g 0.7 g
Carbohydrate 37.2 g 7.2 g
- sugars 23.2 g 4.5 g
Sodium 247 mg 48 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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