Honey Mustard Chicken

Difficulty | Serves 4 | Book 5

honey mustard chicken
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1 cup carrots sliced
1 cup broccoli florets
1 cup celery sliced
500g skinless chicken breast diced
1 teaspoon crushed garlic (in jar)
cooking spray
1 small onion diced
2 teaspoons salt-reduced chicken stock powder
4 tablespoons Dijon mustard (in jar)
2 tablespoons honey
1 tablespoon cornflour
1 x 375ml can evaporated light milk
pepper

Per serve
FatTotal4.0g
Saturated1.7g
Fibre3.1g
Protein38.0g
Carbs25.8g
Sugar23.1g
Sodium466mg
Kilojoules1224 (cals 292)
GI RatingLow

Method

  1. Microwave carrots, broccoli and celery with a little water on HIGH for 5 minutes.
  2. Sauté chicken and garlic in a large non-stick frypan that has been generously coated with cooking spray for 3 minutes. Add onion and cook 2 minutes.
  3. Drain vegetables and add to pan, cook 2 minutes.
  4. Add stock powder, mustard and honey, mix well.
  5. Combine cornflour with evaporated milk, pour into pan stirring continuously. Once boiled take off heat as evaporated milk can separate when over boiled. Pepper to taste.

NOTE: Serve with Basmati rice or noodles or for a lower carb option use glass noodles. Not included in nutritional information.

Suitable to be frozen for 2-3 weeks.

Dietitian's tip

Honey adds a unique sweet flavour to foods. People with diabetes are free to add small amounts of honey to healthy recipes. This recipe contains loads of vegetables and lean meat; it is a healthy choice.

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