mustard chicken

Tonight – here’s another healthy dish that’s full of flavour. If you’ve got a George Foreman grilling machine, use it – if not, grill/broil it in the oven. Either way works well; I just love the grill marks that the George Foreman leaves on the chicken.

I’ve chosen Dijon mustard, because I’m in the mood for it – but French mustard, Colman’s (albeit sparingly), American mustard, or any other type you like will work just fine.

Serve with freshly steamed vegetables of your choice.

Grilled mustard chicken with sautéed shallots and steamed broccoli
(serves 2)

2 free-range chicken breasts (about 130 g each, give or take)
2 tbsp Dijon mustard
Salt and freshly ground black pepper

1 medium to large head of broccoli, chopped

About 8 shallots, peeled and sliced
Olive oil, about 20 sprays

Preheat the grill. Coat the chicken breasts with mustard and season. Add the chicken breasts for about 10-12 minutes, turning halfway through.

Heat the oil in a small frying pan and add the shallots. Keep them moving in the pan so as not to burn. Reduce heat to medium, and if more moisture is needed, add a sprinkle of water.

Bring the water to boil in a steamer and put the broccoli (with a sprinkle of salt) on for about 6 minutes.

Check that the chicken is done; if so, serve immediately.

This dish is super healthy and comes in at under 250 calories. I try not to have a starchy vegetable every single night, and this is my “off night” – but if you want one, a bit of steamed squash would be lovely, or, perhaps about 50 g of couscous, seasoned with some thyme or oregano.