Baked Chicken Breast with Honey Mustard Sauce

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Baked Chicken Breast with Honey Mustard Sauce

Honey mustard sauces go well with many dishes. It is a delicious part of this chicken recipe with the additional nutrition and flavor of the walnuts, apricots and spinach. It is a great way to enjoy the healthy benefits of both chicken and spinach with a rich tasting, yet light sauce that is healthier than other high fat sauces.

 

 

 

 

Prep and Cook Time: 30 minutes Ingredients: 4 boneless, skinless chicken breasts 1 ½ cups chicken broth1 TBS fresh lemon juice2 ½ TBS honey2 TBS Dijon mustard¼ cup sliced dried apricots2 TBS coarsely chopped walnuts1 TBS chopped parsley4 bunches fresh spinach, stems removed and rinsed thoroughlysalt and pepper to taste

Directions:

 

Preheat oven to 375. Place chicken breasts in baking dish. Season with salt and pepper and cover. Bake for about 30 minutes, or until done.

While chicken is baking, bring salted water to a boil to cook spinach.

While water is coming to a boil, begin sauce. Combine broth, lemon juice, honey, and mustard in a small saucepan. Whisk together and bring to a boil on high heat. Once it comes to a boil, simmer for about 20 minutes. This can be cooking while chicken is baking. You want it to be reduced to a little less than half the volume you start with. This will thicken and intensify the flavor.

Add apricots and cook on high for another 5 minutes. When sauce is done add chopped walnuts, parsley, salt and pepper.

Cook spinach for only 2 minutes at the most. Drain and press dry. Season with a little salt and pepper. Divide spinach between 4 plates. Slice chicken breast and place over bed of spinach. Spoon sauce over chicken and spinach.Serves 4

Healthy Cooking Tips: Make sure you cover the chicken when baking so it doesn’t dry out. It is also important to not over cook the chicken. So, it is best to start checking it after about 20 minutes. The center of the breast should read 160 with an instant reading thermometer, and the juices run clear. Do not over cook the breasts, as the flavor will greatly be compromised. By slicing the chicken and laying on the bed of spinach it gives you more surface for the sauce to coat, blending the flavors of the sauce, spinach and chicken.

Nutritional Profile

 

Introduction to Recipe Rating System ChartThe following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. For more detailed information on our Food and Recipe Rating System, please

 

 

 

 

 

 

 

 

 

Baked Chicken Breast with Honey Mustard Sauce1.00 serving445.71 calories

 

Nutrient

Amount

%DV

NutrientDensity

World's HealthiestFoods Rating

 

vitamin K

1360.17 mcg

1700.2

68.7

excellent

 

vitamin A

23038.90 IU

460.8

18.6

excellent

 

tryptophan

0.78 g

243.8

9.8

excellent

 

vitamin C

103.70 mg

172.8

7.0

excellent

 

folate

676.26 mcg

169.1

6.8

excellent

 

manganese

3.23 mg

161.5

6.5

excellent

 

vitamin B3 (niacin)

29.14 mg

145.7

5.9

excellent

 

protein

65.85 g

131.7

5.3

excellent

 

vitamin B6 (pyridoxine)

1.99 mg

99.5

4.0

excellent

 

magnesium

341.57 mg

85.4

3.4

excellent

 

potassium

2719.63 mg

77.7

3.1

excellent

 

phosphorus

660.53 mg

66.1

2.7

very good

 

iron

11.86 mg

65.9

2.7

very good

 

selenium

45.69 mcg

65.3

2.6

very good

 

vitamin B2 (riboflavin)

0.88 mg

51.8

2.1

very good

 

dietary fiber

10.29 g

41.2

1.7

good

 

calcium

386.04 mg

38.6

1.6

good

 

vitamin E

6.87 mg

34.4

1.4

good

 

omega 3 fatty acids

0.80 g

32.0

1.3

good

 

copper

0.62 mg

31.0

1.3

good

 

vitamin B1 (thiamin)

0.46 mg

30.7

1.2

good

 

zinc

3.96 mg

26.4

1.1

good

 

sodium

617.94 mg

25.7

1.0

good

 

 

 

World's HealthiestFoods Rating

Rule

 

excellent

DV>=75%

OR

Density>=7.6

AND

DV>=10%

 

very good

DV>=50%

OR

Density>=3.4

AND

DV>=5%

 

good

DV>=25%

OR

Density>=1.5

AND

DV>=2.5%