Baked Honey Mustard Chicken
Yield: 4 servings
Calories: 501kcal
A healthy baked honey mustard chicken recipe, seared first for maximum flavor and roasted with vegetables and topped with a lightly sweetened Dijon sauce.
Ingredients
- 2 pounds boneless skinless chicken breast, pounded to ¾-inch thickness
- 7 tablespoons olive oil, divided
- 2 tablespoons apple cider vinegar, divided
- 2 tablespoons water
- 1 tablespoon honey, divided
- 2 garlic cloves, minced
- 1 teaspoon chopped thyme
- 2 ¼ teaspoons kosher salt, divided
- 1 ¼ teaspoons black pepper, divided
- 1 ½ teaspoons dijon mustard
- 8 ounces brown mushrooms, washed, dried, cut in half
- 12 ounces vine ripened tomatoes, cut in half, or quartered if large
- 1 pound asparagus, cut into 3-inch long pieces
- 2 rosemary sprigs
- 1 tablespoon minced parsley
Special Equipment
Instructions
- Adjust the oven rack to the center position. Preheat to 450°F.
- To make the marinade, in a medium-sized bowl whisk together 3 tablespoons olive oil, 1 tablespoon apple cider vinegar, 2 tablespoons water, 1 teaspoon honey, garlic, thyme, 1 ½ teaspoon salt, and ½ teaspoon pepper.
- Place chicken in a large resealable plastic bag, top with marinade. Marinate for 30 minutes, flipping bag over after 15 minutes. Do not marinate for longer than 1 hour.
- To make the sauce, in a small bowl whisk together 1 tablespoon apple cider vinegar, 2 teaspoons honey, 2 teaspoons Dijon mustard, ¼ teaspoon kosher salt, and ¼ teaspoon pepper. Set aside.
- Heat a large 12-inch oven proof pan over medium-high heat. Add 2 tablespoons olive oil, once hot add the chicken. Sear chicken for 5 minutes, flip and cook another 3 minutes.
- Transfer chicken to a plate and clean the pan.
- In a medium-sized bowl add tomatoes and mushrooms. Toss with 2 teaspoons olive oil, ¼ teaspoon salt and ¼ teaspoon pepper. Add to the same large ovenproof pan used to cook the chicken. Place in oven and roast for 5 minutes.
- In the same medium-sized bowl add asparagus. Toss with 1 teaspoon olive oil, ¼ teaspoon salt and ¼ teaspoon pepper. Set aside.
- Remove pan from the oven. Add in asparagus, top with 2 sprigs rosemary and seared chicken. Roast until the chicken is cooked through and internal temperature reaches 160 to 165°F, about 10 to 15 minutes.
- Season vegetables with more salt and pepper as desired.
- Serve chicken with vegetables, honey mustard sauce and top with parsley.
Nutrition
Calories: 501kcal | Carbohydrates: 12g | Protein: 57g | Fat: 27g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 17g | Cholesterol: 152mg | Sodium: 1312mg | Potassium: 504mg | Fiber: 3g | Sugar: 7g | Vitamin A: 1450IU | Vitamin C: 34.7mg | Calcium: 50mg | Iron: 6.3mg
Recipe Link
Recipe Video