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Course

Preparation

Diets

DIY

Source: Chef Guadalupe García de León | Category: Entrees, Diabetes-Friendly, Heart-Smart

Mustard Chicken Breast

If you are in the mood to make something simple but with a spin try this chicken with mustard dish, the combination will result in something exotic and delicious. Canola oil is heart-healthy, thanks to its low saturated fat content and its omega 3 content.

Mustard Chicken Breast recipe made with canola oil by Guadalupe García de León

Ingredients

  • 1 tbsp canola oil 15 mL
  • 2 garlic cloves, chopped thinly
  • 3 Tbsp onions in small cubes 45 mL
  • 2 boneless, skinless chicken breasts, cut into cubes
  • 1 Tbsp lemon juice 15 mL
  • 3 Tbsp orange juice 45 mL
  • 6 tsp Dijon mustard 90 mL
  • 1 tsp ground black pepper 5 mL
  • ½ tsp thyme 2 mL
  • ½ tsp paprika 2 mL
  • ½ Tbsp orange zest 7 mL
1 tbsp canola oilarlic cloves, chopped thinly3 Tbsp onions in small cubes2 boneless, skinless chicken breasts, cut into cubes1 Tbsp lemon juice3 Tbsp orange juice6 tsp Dijon mustard1 tsp ground black pepper½ tsp thyme½ tsp paprika½ Tbsp orange zest

Instructions

  • 1. Heat canola oil in a small pan and saute garlic and onion until they begin to brown. Add chicken and cook over medium heat. Set chicken aside.
  • 2. In the same pan add lemon and orange juice, mustard, pepper, thyme and paprika. Mix and reduce until the sauce thickens. Return chicken to the pan and heat for a few minutes.
  • 3. Before serving, sprinkle with orange zest.

Yield

4 servings

serving size

1/3 cup (75 mL)

nutritional analysis

Calories100
Total Fat3 g
Saturated Fat0.5 g
Cholesterol35 mg
Carbohydrates5 g
Fiber1 g
Sugars1 g
Protein14 g
Sodium210 mg
Potassium163 mg

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