Paleo Recipes: Honey Mustard Chicken

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Here we have another of Chef Rachel’s dishes – Honey Mustard Chicken. As usual, Rachel provides us with her ever useful variations so you can spice it up, flavor it differently, or make a salad.  Please don’t forget to share!

Honey Mustard Chicken
Serves 6
Honey and mustard do wonders to moisten and flavor chicken breasts when paired with olive oil. Ginger adds a zingy taste. This makes a delicious topping for salad greens or a main-course salad made with an assortment of raw, roasted, or grilled vegetables. A creamy carrot, squash, or tomato soup makes a great accompaniment.
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Prep Time
30 min
Prep Time
30 min
Ingredients
  1. 1 1/2 to 2 pounds skinless boneless chicken breast fillets, cut into 2x2- or 2x3-inch wedges or tenders, left uncut
Honey Mustard Marinade
  1. 1/4 cup extra-virgin olive oil, coconut oil, or avocado oil
  2. 1/3 to 1/2 cup creamy white, yellow, or Dijon mustard (True Natural Taste Creamy White Mustard is my favorite)
  3. 2 tablespoons raw honey (double if desired)
  4. 1 tablespoon finely grated and minced fresh gingerroot or 1 teaspoon ground ginger
  5. 1/4 teaspoon ground red or black pepper
  6. 1/2 teaspoon finely ground unrefined sea salt or 1 tablespoon tamari soy sauce, optional
  7. 1 to 2 tablespoons coconut, avocado or olive oil to grease skillet for cooking, optional
Instructions
  1. 1. Add chicken to glass or Pyrex bowl. Combine marinade ingredients, stir well, and pour over chicken. Turn chicken to coat, then cover and refrigerate for 4 to 6 hours, all day, or overnight, turning the chicken pieces once or twice.
  2. 2. To bake: Preheat the oven to 400˚ F. Transfer chicken and marinade to an oblong 14x9x2 or 18x9x2-inch heatproof Pyrex baking pan. Bake until chicken reaches an internal temperature of 160˚F or or a test piece is the same color throughout when cut in half. For more browning, turn heat to broil during last 5 to 10 minutes if using a pan suitable for high heat.
  3. To broil or grill: Remove chicken from marinade, reserving the marinade. Cook chicken pieces on the grill, under the broiler, or in a liberally oiled, heavy-bottomed skillet, griddle, or grill pan over medium heat, about 3 minutes per side, or until firm and beige throughout when a test piece is cut in half.
  4. 3. Transfer baked chicken to a platter. Boil down reserved pan juices until reduced to about 1/3 cup, then spoon over chicken. If you broil or grill the chicken, add 1/3 to 1/2 cup water to leftover marinade, bring to boil, and cook for at least 4 minutes, then use to baste the chicken as it cooks.
  5. 4. Serve chicken. Refrigerate and use within 3 days. Delicious cold, especially over a salad.
Notes
  1. 1 serving: 230 calories, 30 g protein, 7 g carbohydrate, 9 g fat, 15 mg calcium, 128 mg sodium
Variations
  1. * In step 1, add 1 tablespoon minced fresh or 1 teaspoon dried rosemary, tarragon, dill, or basil.
  2. * Honey-Mustard Chicken with chipotle: Replace ginger with 1/2 teaspoon ground chipotlé. Omit black pepper. Garnish with minced cilantro before serving.
  3. * Honey-Mustard Chicken Salad: Serve chicken over individual plates heaped with raw spinach, arugula, or spring greens, minced scallions, parsley, red radishes, celery, fresh or sun-dried tomato slices, avocado, and a squeeze of lemon or lime juice. Add roasted onions, bell peppers, and/or carrots, if desired.
Source
  1. The Garden of Eating: A Produce Dominated Diet & Cookbook by Rachel Albert & Don Matesz (Planetary Press, 2004). Available from www.TheHealthyCookingCoach.com or www.TheGardenOfEatingDiet.com
Adapted from The Garden of Eating
PaleoNonPaleo http://paleononpaleo.com/

rachel albert, healthy cooking coachRachel Albert is a freelance food and health writer, healthy cooking coach, cooking instructor, natural foods chef, blogger, and author based in Phoenix, AZ. She is co-author of the award-winning book, The Garden of Eating: A Produce-Dominated Diet & Cookbook (Planetary Press, 2004) www.TheGardenOfEatingDiet.com and author of The Ice Dream Cookbook: Dairy-Free Ice Cream Alternatives with Gluten Free Cookies, Compotes, and Sauces (Planetary Press, 2008). For great paleo, primal, gluten-free, mostly dairy-free, naturally sweetened recipes, visit and subscribe to her blog: http://www.thehealthycookingcoach.com



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Alison Golden writes on the topic of paleo over at Paleo/NonPaleo. She aims to share ideas, inspire and motivate readers by teaching them how to live paleo in a non-paleo world. She is also the author of the bestselling book, The Modern, No-Nonsense Guide to Paleo, a unique tool that gives the reader hundreds of strategies to navigate the learning process to successful paleo living.

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