Creamy mustard chicken

Photographer: HFG staff

Our low-calorie creamy chicken recipe is lower in saturated fat than regular creamy chicken recipes, which is great news for your heart health and your taste buds.

Serves: 4

Time to make: 35 mins

Hands-on time: 5 mins

Ingredients

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2 tablespoons wholegrain mustard
1–2 cloves garlic, finely chopped
3/4 cup (175ml) hot reduced-salt chicken stock
1 teaspoon dried thyme or a few fresh sprigs, finely chopped
spray oil
2 skinless chicken breasts (550g), sliced
600g new potatoes
320g green beans, trimmed
3 tablespoons reduced-fat sour cream

Instructions

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1 Preheat the oven to 200°C/fan 180°C/gas 6. Combine the mustard, garlic, stock and thyme in a jug or bowl. Set aside.

2 Spray a non-stick frying pan with a little oil, then cook the chicken over a high heat for 2–3 min until golden. Transfer to a baking dish, pour over the mustard sauce and toss to coat. Bake for 20–25 min until cooked through, turning halfway through.

3 Meanwhile, steam the potatoes for 10–15 min until tender. Add the potatoes to the chicken for the last 5 min of its cooking time, tossing to coat in the sauce. Steam the green beans for 5 min.

4 Remove the chicken dish from the oven and stir through the cream. Divide among 4 plates and serve with the beans.

Nutrition Info (per serve)

Calories 306 cal

Kilojoules 1280 kJ

Protein 38.6 g

Total fat 5 g

Saturated fat 1.7 g

Carbohydrates 28.4 g

Sugar 5 g

Dietary fibre 4.6 g

Sodium 354 mg

Calcium 71 mg

Iron 2.4 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.