This recipe is so delicious and creamy – you’ll never guess how low in calories it is! This healthy honey mustard chicken takes around 30 minutes to cook, but is great for cooking in advance and reheating so it is a great contender for weekday meal prep.

Ingredients

This recipe combines fresh chicken breast with a creamy honey and dijon mustard sauce. To reduce calories & fat, the sauce is made from low-fat milk, natural yogurt, chicken stock and cornflour, rather than fatty butter or cream. A sprinkle of freshly chopped parsley finishes off the dish.

How to make it

You’ll need a saucepan and a small frying pan (skillet) to make this honey & mustard chicken. First make the sauce by combining the milk and cornflour until fully combined. Add to the saucepan with some chicken stock and cook for a couple of minutes.

Next stir in the yogurt slowly, a little at a time. Whisking each addition until combined. Stir in the honey and mustard and your sauce is ready.

Sear the chicken in the frying pan with a little oil or cooking spray until sealed on all sides. Pour the sauce over the chicken and simmer for 10 minutes.

If your chicken breast is quite plump then it might be a good idea to butterfly it. To do this place the chicken flat side down on a chopping board. Carefully place your palm over the chicken breast and then use a serrated knife to cut through the middle until you are around 2-3cm away from the far side (don’t cut it all the way through). Spread the breast out before cooking.

How many calories does it have?

This honey & mustard chicken only has 350 calories, which is extremely impressive given how creamy and rich it is! The absence of butter and cream and the use of lean chicken breast make a huge difference. It also only has around 13g of fat, which is quite moderate for such a great tasting, saucy dish.

What can you serve it with?

This recipe is extremely versatile and you can easily make it into a lighter or more substantial meal depending on what you fancy. For a light option pair it with a crisp green salad with some chopped cucumber and tomato. If you want a more filling meal then some baby new potatoes and steamed veg are a great option.

Can you freeze it?

You can freeze uncooked portions for up to 3 months. Use a freezer proof container and thaw well before cooking. The sauce may separate a little in the process but simply whisk it to combine. You can also just freeze the sauce on its own, ready for next time you have a leftover chicken breast going spare.

If you freeze this cooked then the chicken breast may dry out. It’s still tasty, but the results won’t be as good as if you freeze it uncooked.

Substitutions

You can use wholegrain mustard instead of dijon in this recipe as a direct substitution. It will have a different colour, texture and taste but it’s still completely yum!

You can also use chicken thighs instead of breast. Thigh meat is actually more tender and juicy. But it is less lean and therefore will add extra calories and fat.

If you are a fan of saucy chicken recipes then check out this slow cooker chicken chasseur, this creamy spinach & tomato chicken or this super easy slow cooker mango chicken.

Products that work well for this recipe:

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