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.
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.
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.
Products that work well for this recipe:
T-fal Nonstick Pan
Lazy Wooden Spoon
Automatic Pan Stirrer
This healthy honey & mustard chicken is so creamy and saucy, you won’t believe it’s only 350 calories! It’s also great for batch cooking, so perfect for midweek meal prep.
The default recipe serves one.
- 1 tsp cornflour (cornstarch)
- 2 tbsp semi-skimmed milk
- 100ml chicken stock
- 2 tbsp low-fat yoghurt (50 g)
- 1 tbsp dijon mustard
- 2 tsp honey
- 1 medium chicken breast (around 120 g)
- 1 tsp olive oil, or a few sprays of light cooking spray
- 1 small bunch parsley, roughly chopped
1. Mix together the cornflour and milk in a small bowl until the flour is completely mixed in.
2. Heat a small saucepan or a small frying pan over medium-high heat and add the milk and flour mixture and the stock. Cook for 2 minutes – not letting the mixture go over a light simmer.
3. Add the yoghurt, a spoonful at a time. Whisk each spoonful until it’s fully combined before adding the next. Stir in the mustard and honey, season well and set the sauce aside.
4. If the chicken breast is fairly plump, flatten it out a little by placing between two sheets of clingfilm and then hammer it a little with a rolling pin (see note 1). Heat the oil or cooking spray over medium-high heat in a frying pan. Cook the chicken breast for 3-4 minutes on each side.
5. Pour the sauce over the chicken, reduce the heat so it’s lightly simmering and then cook for 10 minutes. Scatter over the parsley and serve
- If you have a really large chicken breast then you can butterfly it to help it cook through. Place the palm of your hand over the chicken breast on a chopping board. Use a serrated knife to cut into the middle of the breast – around 2/3rds of the way through. When adding to the pan pull the breast open and place cut down side into the pan first.
- Adjust the amount of mustard you use to taste. (I quite like to sneak an extra tablespoon in!)
- Feel free to substitute the dijon mustard with wholegrain if you prefer the taste.
- Recreate the look: I used some sorrel cress and some finely chopped garlic chives to spinkle over for extra visual appeal.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Hob
- Cuisine: British
- Serving Size: 1
- Calories: 350
- Fat: 13g
- Carbohydrates: 20g
- Protein: 34g
Keywords: chicken, dinner, sauce, honey, mustard, healthy