Monday, March 15, 2010

Honey Mustard Chicken & Rice Pilaf



I was looking through my blog archives, and I noticed that I seem to have a lot of indulgent and calorie-dense recipes here.  The truth is, we eat a lot healthier than it appears on my blog.  I just don't always blog these recipes because they are so simple, or because it is a thrown together meal:  grilled chicken salads, veggie pasta dishes, a LOT of baked or grilled fish, and chicken, rice, and veggie dishes.  Which brings us to the honey mustard chicken. 

I have recently begun reading Clean Eating Magazine, and I am loving it!  This recipe was in the latest issue, and as soon as I saw it, I knew I would love it.  Honey Mustard is by far my favorite sauce and dressing, and I have really been loving kale recently as well.  It has taken me awhile, but I have finally gotten Joey to admit that its pretty good too.  And Caroline absolutely devours it.  So needless to say, this dish was a winner all around.

Its a very simple recipe, first sauteing the chicken, then the vegetables, mixing with brown rice, and topping the whole thing with honey mustard.  I doubled up on the veggies to pack even more nutrients into this dinner, and we loved it that way.  Easy, flavorful, and healthy.  My favorite kind of meal.


Honey Mustard Chicken
adapted from Clean Eating Magazine
serves 4
  • 1 1/2 cups brown rice
  • cooking spray
  • 1 pound boneless, skinless chicken breasts, cut into strips
  • 1/2 cup white onion, diced
  • 1 large bunch kale (at least 8 oz), stems removed and finely chopped
  • 1 red bell pepper, diced
  • 2 Tablespoons honey
  • 1/4 cup Dijon mustard
  • 1/8 cup apple cider vinegar
  • 2 teaspoons extra-virgin olive oil
  • 1 clove garlic, minced
  • kosher salt and black pepper, to taste
  • fresh flat-leaf parsley, finely minced
Cook rice according to package directions.

Heat a large nonstick skillet over high heat for 1 minute.  Reduce heat to medium-high, and mist with cooking spray.  Saute chicken for about 5 minutes, or until cooked through.  Remove from pan and set aside.

Mist the same pan again with cooking spray, and add the onion, kale, and red bell pepper.  Saute until just cooked through, about 3-5 minutes.  Add rice to the vegetables and saute until warmed, about another 2 minutes.  Remove from pan and set aside.

Meanwhile, whisk together the honey, mustard, vinegar, oil, garlic, and 2 Tablespoons of water.  Season with salt and pepper.

Add the chicken and honey mustard and saute for about 3 minutes, turning chicken often to coat with sauce.

To serve, divide rice pilaf among 4 plates, then top with chicken.  Drizzle with remaining honey mustard, and sprinkle with parsley before serving.


3 comments:

Erin said...

I have a very similar honey mustard chicken recipe that we both love! I usually serve it with potatoes, but the rice looks delicious!

taylor (greens and chocolate) said...

this looks delicious and perfect for a quick and healthy weeknight meal!

Jessica {The Novice Chef} said...

This looks great Josie! I really love this photo! Beautiful!

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