Sweet and Spicy Mustard Chicken Recipe
Yummy yummy in my tummy!
I jumped onto the New Year, New You train this year and decided to take on cooking, meal prepping, fitness, supplementing, and just being all around more healthy. On my adventure, various friends have sent me meal plans and recipes to kick me off in the right direction and this was my first “real” meal prep. One of them was this sweet and spicy mustard chicken recipe.
Yes, the picture above has carbs and it is not totally healthy but it’s a version of the actual meal I prepped with squash. My boyfriend saw my chicken and wanted a plate so this is what I fed him. I just wanted to show you all both options: the healthy and the kind of, sort of healthy! At the end of the post you will find my healthy meal prep version.
Step 1: Squash and Unthawing Chicken
Here is the easiest way I found to cook squash. It was my first time and it went perfectly well. Super simple and a great way to reuse all those Chinese containers you may have lying around!
- 1 Butternut Squash
- 1 Cup of Water
- 1 9×13 Baking Dish
- Preheat oven to 350 degrees.
- Place squash, cut sides down, in a 9×13 baking dish. Pour water into dish around squash halves. (If you find it difficult to cut the raw squash, you can also cook whole. Just poke holes in the squash. I tried it both ways and it was easier to peel the skin and gut it after being cooked if you cut in half.)
- Bake in the preheated oven until tender and easily pierced with a fork, about 1 hour. Carefully remove the skin with a fork; it should be very easy to remove. Then take out all of the seeds. (If you have a larger squash it may take 30 more minutes.)
- I then cube mine in the baking dish because it is easier to scoop out and portion out or store. Done!
***If you have frozen chicken breasts, now would be the time to take them out and unthaw them while your prepping and cooking squash.***
Step 2: Marinating and Cooking Sweet and Spicy Mustard Chicken
So, the recipe I am going to show you is the healthy version. I cheated and used a substitute for a few things that is not part of my healthy recipe for my boyfriends sake. I will notate the difference in the ingredients. Both methods worked the same and gave the same results so it is all up to your own preference.
- 3 to 3 1/2 Pounds Boneless Chicken Breast (Can use bone-in)
- 1/4 Cup Dijon Mustard *
- 3 Tablespoons Maple Syrup **
- 1 Tablespoon Olive Oil (Or avocado oil)
- A Pinch of Crushed Red Pepper Flakes
- 1/2 Teaspoon of Ground Black Pepper
- 3/4 Teaspoon Kosher Salt ***
- Zest of Half of a Small Lime
- 2 Tablespoons Finely Chopped Parsley, Plus More for Garnish. ****
* This is where I changed the recipe and instead of Dijon Mustard and Maple Syrup, I used 7 Tablespoons of French’s Honey Mustard per my boyfriend’s request. I tried the recipe both ways and they taste the same. One is just healthier than the other.
** For a healthy version of Maple Syrup use Walden Farms Syrup or any Pure Vermont Maple Syrup.
*** Per my meal prep plan, I used Pink Himalayan Salt.
**** I did not use fresh Parsley but used dried Parsley I had in the cabinet. Worked just as well.
- Finely chop large handful of parsley, measure 2T in a bowl and set remainder aside for garnish. Combine mustard, maple syrup, oil, spices, and lime zest into bowl with 2 T parsley. Whisk together until well blended. Remove 1 to 2 Tablespoons of marinade to separate dish and set aside for later.
- Add chicken breasts to a large freezer bag with remaining marinade, seal bag, and massage into chicken until well coated. Refrigerate for at least one hour or until ready too cook. (Overnight is OK.)
- Preheat oven to 400 Degrees. Line a baking sheet with tin foil and spray with non-stick cooking spray. Arrange chicken breasts on baking sheet, allowing a bit of space between each. Bake for 40 minutes. Remove from oven, set oven to Broil and evenly brush remaining marinade over chicken. Done!
***If you cut your chicken breasts in half for smaller portions, or to stretch the amount of chicken out, only cook for 30-35 minutes and Broil for 5-10 minutes. Any longer will slightly overcook them.***
Step 3: Voila! Serve or Prep
Here is my meal prepped, healthy version of the dish. For the third slot, I add any green vegetable. This could be spinach, brussel sprouts, peppers and onions, salad etc. You can also substitute spaghetti squash if you are looking for an alternative to the noodles in the picture at the top of the post.
What is your favorite healthy chicken dish? Have you tried this sweet and spicy mustard chicken recipe before? I’d love to hear your thoughts and suggestions for my next chicken meal prep recipe in the comments below!
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