Maple-Mustard Glazed Chicken

Photo: Johnny Autry; Styling: Mary Clayton Carl
The tangy-sweet flavor combination of this sauce will work equally well with chicken thighs or pork. Serve with hot cooked rice and steamed haricots verts or a tossed green salad.

Yield:

Serves 4 (serving size: 1 breast half and about 1 tablespoon sauce)

Recipe from

Recipe Time

Hands-on: 15 Minutes
Total: 25 Minutes

Nutritional Information

Calories 264
Fat 4.4 g
Satfat 0.9 g
Monofat 2.2 g
Polyfat 0.7 g
Protein 39.5 g
Carbohydrate 14.2 g
Fiber 0.2 g
Cholesterol 99 mg
Iron 1.6 mg
Sodium 337 mg
Calcium 38 mg

Ingredients

2 teaspoons olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 cup fat-free, lower-sodium chicken broth
1/4 cup maple syrup
2 teaspoons chopped fresh thyme
2 medium garlic cloves, thinly sliced
1 tablespoon cider vinegar
1 tablespoon stone-ground mustard

Preparation

1. Preheat oven to 400°.

2. Heat a large ovenproof skillet over medium-high heat. Add oil; swirl to coat. Sprinkle chicken with pepper and salt. Add chicken to pan; sauté 2 minutes on each side or until browned. Remove chicken from pan. Add broth, syrup, thyme, and garlic to pan; bring to a boil, scraping pan to loosen browned bits. Cook 2 minutes, stirring frequently. Add vinegar and mustard; cook for 1 minute, stirring constantly. Return chicken to pan, and spoon mustard mixture over chicken. Bake at 400° for 10 minutes or until the chicken is done. Remove chicken from pan; let stand 5 minutes. Place pan over medium heat; cook mustard mixture 2 minutes or until liquid is syrupy, stirring frequently. Serve with chicken.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Deb Wise,

January 2012