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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.

Baked Chicken Breast with Honey Mustard Sauce Prep and Cook Time: 30 minutes

Ingredients:
4 boneless, skinless chicken breasts
1 cups chicken broth
1 TBS fresh lemon juice
2 TBS honey
2 TBS Dijon mustard
cup sliced dried apricots
2 TBS coarsely chopped walnuts
1 TBS chopped parsley
4 bunches fresh spinach, stems removed and rinsed thoroughly
salt and pepper to taste

Directions:


  1. 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.
  2. While chicken is baking, bring salted water to a boil to cook spinach.
  3. 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.
  4. Add apricots and cook on high for another 5 minutes. When sauce is done add chopped walnuts, parsley, salt and pepper.
  5. 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 Chart

    The 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. Read more about our Food and Recipe Rating System.

    Baked Chicken Breast with Honey Mustard Sauce
    1.00 serving
    445.71 calories
    Nutrient Amount %DV Nutrient
    Density
    World's Healthiest
    Foods 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 Healthiest
    Foods 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%

    In Depth Nutritional Profile for Baked Chicken Breast with Honey Mustard Sauce

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