Guest guest Posted May 10, 2005 Report Share Posted May 10, 2005 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% Quote Link to comment Share on other sites More sharing options...
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