Quick Honey Mustard Chicken & Vegetables
Ingredients
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
Cut any larger chicken pieces in half. Heat the oil in a large, non-stick skillet over medium high heat. Cook the chicken in the hot oil for 4 minutes per side or until the chicken is nicely browned on both sides.
Add the apple juice and reduce heat to medium. Cover and cook another 5 minutes.
Add the washed baby carrots and sliced zucchini. Cover and cook 10-15 minutes or until the carrots are crisp-tender. Add zucchini during the last few minutes of cooking. Cook until the centre of the thickest part of each chicken breast reaches 165ºF (74ºC).
Remove the chicken and vegetables from the skillet with a slotted spoon and cover to keep warm. Stir the mustard into the liquid to deglaze the skillet. If the pan juices have evaporated add a little more apple juice.
Spoon the mustard sauce over the chicken and vegetables and garnish with coarsely chopped toasted almonds.
Nutrition Info
| Per 430 g serving | Amount |
|---|---|
| Calories | 420 |
| Protein | 64 g |
| Fat | 10 g |
| Saturated Fat | 2 g |
| Carbohydrate | 14 g |
| Fibre | 3 g |
| Sugar | 8 g |
| Cholesterol | 155 mg |
| Sodium | 260 mg |
| Per 430 g serving | % Daily Value |
|---|---|
| Potassium | 29 |
| Calcium | 6 |
| Iron | 10 |
| Vitamin A | 170 |
| Vitamin C | 50 |
| Vitamin B6 | 90 |
| Vitamin B12 | 51 |
| Folate | 14 |
| Zinc | 28 |
