Chicken in honey beer sauce

Author: Sarah Swain - Food writer, stylist and recipe creator

Photographer: Melanie Jenkins

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This sensational chicken in honey beer sauce stir fry recipe is seriously tasty, packed full of vege, it’s the perfect healthy family dinner!

Serves: 4

Time to make: 45 mins

Ingredients

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4 teaspoons olive oil
3 shallots, sliced
600g lean chicken breasts, cut into chunks
¼ teaspoon salt
freshly ground black pepper
5 teaspoons wholegrain mustard
4 teaspoons maple syrup or honey
2 tablespoons reduced-salt soy sauce
½ cup beer

Stir-fried vegetables
spray oil
3 spring onions, sliced
1 broccoli head, broken into florets
6 portobello mushrooms, sliced
12 baby carrots or 3 carrots, sliced into sticks
1 bok choy, sliced
3 cups cooked rice and quinoa mix, to serve
fresh coriandercilantroX, to garnish

Instructions

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1 In a non-stick pan, heat oil and cook shallots until softened. Season chicken with salt and pepper. Add to pan and cook until evenly golden brown.

2 In a bowl, combine mustard, maple syrup, soy sauce, beer and ¹/³ cup of water, and add to pan. Toss chicken to coat in the sauce and cook for 5 minutes.

3 Meanwhile, spray another pan with oil and place over medium-high heat. Cook vegetables for 3 to 4 minutes, stirring occasionally.

4 Add veges to chicken pan and toss lightly. Serve immediately with rice and quinoa mix. Garnish with coriander.

Nutrition Info (per serve)

Calories 568 cal

Kilojoules 2380 kJ

Protein 48 g

Total fat 13 g

Saturated fat 3 g

Carbohydrates 55 g

Sugar 17 g

Dietary fibre 12 g

Sodium 670 mg

Calcium 140 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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