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Prep Time:25 minsAdditional Time:15 minsTotal Time:40 minsServings:2Yield:2 servingsJump to Nutrition Facts
Prep Time:25 minsAdditional Time:15 minsTotal Time:40 minsServings:2Yield:2 servings
Prep Time:25 mins
Prep Time:
25 mins
Additional Time:15 mins
Additional Time:
15 mins
Total Time:40 mins
Total Time:
40 mins
Servings:2
Servings:
2
Yield:2 servings
Yield:
2 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients2 ½cupsbroccoli florets (1 1/4-inch pieces) and sliced peeled stem (1 large head)1smallred onion, diced (1 cup)1tablespoonolive oil¼teaspoonground pepper, divided⅛teaspoonsalt2teaspoonswhole-grain mustard1teaspoonDijon mustard2teaspoonschopped fresh rosemary or thyme, or 1/2 tsp. dried1teaspoonpure maple syrup or honey (Optional)8ouncesboneless, skinless chicken breast2teaspoonscanola oil2tablespoonsbalsamic vinegar2tablespoonswater1teaspoonunsalted butter
Cook Mode(Keep screen awake)
Ingredients
2 ½cupsbroccoli florets (1 1/4-inch pieces) and sliced peeled stem (1 large head)
1smallred onion, diced (1 cup)
1tablespoonolive oil
¼teaspoonground pepper, divided
⅛teaspoonsalt
2teaspoonswhole-grain mustard
1teaspoonDijon mustard
2teaspoonschopped fresh rosemary or thyme, or 1/2 tsp. dried
1teaspoonpure maple syrup or honey (Optional)
8ouncesboneless, skinless chicken breast
2teaspoonscanola oil
2tablespoonsbalsamic vinegar
2tablespoonswater
1teaspoonunsalted butter
DirectionsPreheat oven to 350 degrees F. Combine broccoli, onion, olive oil, 1/8 tsp. pepper, and salt in a medium bowl; toss to coat. Mix together whole-grain mustard, Dijon mustard, rosemary (or thyme), and maple syrup (or honey), if using, in a small bowl.Pat chicken dry and season with the remaining 1/8 tsp. pepper. Heat canola oil in a 10-inch cast-iron or other ovenproof skillet over medium-high heat. Add the chicken and cook until the underside is nicely browned, 3 to 5 minutes. Remove the pan from the heat. Turn the chicken over and brush the mustard mixture over the top. Scatter the broccoli mixture around the chicken. Transfer the pan to the oven.Roast the chicken and vegetables, stirring the vegetables once, until an instant-read thermometer inserted into the thickest part of the chicken registers 165 degrees F and the broccoli is tender and browned in spots, about 15 minutes. If either the chicken or vegetables are done before the other, remove them. Transfer the chicken to a clean cutting board and let rest for a few minutes. Transfer the broccoli mixture to a small bowl; keep warm.Meanwhile, place the skillet over medium-high heat and add vinegar and water. Bring to a simmer, stirring and scraping up any browned bits from the bottom of the pan. Simmer for 30 seconds. Remove from the heat. Add butter and whisk until melted.Slice the chicken 1/2 inch thick and divide between 2 plates, along with the vegetables. Drizzle the pan sauce over the chicken and vegetables.Equipment10-inch ovenproof skillet; If you don’t have an ovenproof skillet, transfer the chicken and vegetables to a rimmed baking sheet before roasting.Originally appeared: Diabetic Living Magazine, Spring 2020; updated October 2022
Directions
Preheat oven to 350 degrees F. Combine broccoli, onion, olive oil, 1/8 tsp. pepper, and salt in a medium bowl; toss to coat. Mix together whole-grain mustard, Dijon mustard, rosemary (or thyme), and maple syrup (or honey), if using, in a small bowl.Pat chicken dry and season with the remaining 1/8 tsp. pepper. Heat canola oil in a 10-inch cast-iron or other ovenproof skillet over medium-high heat. Add the chicken and cook until the underside is nicely browned, 3 to 5 minutes. Remove the pan from the heat. Turn the chicken over and brush the mustard mixture over the top. Scatter the broccoli mixture around the chicken. Transfer the pan to the oven.Roast the chicken and vegetables, stirring the vegetables once, until an instant-read thermometer inserted into the thickest part of the chicken registers 165 degrees F and the broccoli is tender and browned in spots, about 15 minutes. If either the chicken or vegetables are done before the other, remove them. Transfer the chicken to a clean cutting board and let rest for a few minutes. Transfer the broccoli mixture to a small bowl; keep warm.Meanwhile, place the skillet over medium-high heat and add vinegar and water. Bring to a simmer, stirring and scraping up any browned bits from the bottom of the pan. Simmer for 30 seconds. Remove from the heat. Add butter and whisk until melted.Slice the chicken 1/2 inch thick and divide between 2 plates, along with the vegetables. Drizzle the pan sauce over the chicken and vegetables.Equipment10-inch ovenproof skillet; If you don’t have an ovenproof skillet, transfer the chicken and vegetables to a rimmed baking sheet before roasting.
Preheat oven to 350 degrees F. Combine broccoli, onion, olive oil, 1/8 tsp. pepper, and salt in a medium bowl; toss to coat. Mix together whole-grain mustard, Dijon mustard, rosemary (or thyme), and maple syrup (or honey), if using, in a small bowl.
Pat chicken dry and season with the remaining 1/8 tsp. pepper. Heat canola oil in a 10-inch cast-iron or other ovenproof skillet over medium-high heat. Add the chicken and cook until the underside is nicely browned, 3 to 5 minutes. Remove the pan from the heat. Turn the chicken over and brush the mustard mixture over the top. Scatter the broccoli mixture around the chicken. Transfer the pan to the oven.
Roast the chicken and vegetables, stirring the vegetables once, until an instant-read thermometer inserted into the thickest part of the chicken registers 165 degrees F and the broccoli is tender and browned in spots, about 15 minutes. If either the chicken or vegetables are done before the other, remove them. Transfer the chicken to a clean cutting board and let rest for a few minutes. Transfer the broccoli mixture to a small bowl; keep warm.
Meanwhile, place the skillet over medium-high heat and add vinegar and water. Bring to a simmer, stirring and scraping up any browned bits from the bottom of the pan. Simmer for 30 seconds. Remove from the heat. Add butter and whisk until melted.
Slice the chicken 1/2 inch thick and divide between 2 plates, along with the vegetables. Drizzle the pan sauce over the chicken and vegetables.
Equipment
10-inch ovenproof skillet; If you don’t have an ovenproof skillet, transfer the chicken and vegetables to a rimmed baking sheet before roasting.
Originally appeared: Diabetic Living Magazine, Spring 2020; updated October 2022
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Nutrition Facts(per serving)338Calories17gFat16gCarbs28gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
