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Photo: Johnny Autry; Styling: Mary Clayton Carl Photo by: Photo: Johnny Autry; Styling: Mary Clayton Carl

Maple-Mustard Glazed Chicken

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.

Cooking Light JANUARY 2012

  • Yield: Serves 4 (serving size: 1 breast half and about 1 tablespoon sauce)
  • Hands-on:15 Minutes
  • Total:25 Minutes

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.

Nutritional Information

Amount per serving
  • Calories: 264
  • Fat: 4.4g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 2.2g
  • Polyunsaturated fat: 0.7g
  • Protein: 39.5g
  • Carbohydrate: 14.2g
  • Fiber: 0.2g
  • Cholesterol: 99mg
  • Iron: 1.6mg
  • Sodium: 337mg
  • Calcium: 38mg
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Maple-Mustard Glazed Chicken recipe

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