Description
A delicious and healthy meal of chicken breasts and vegetables baked in foil with a sweet and tangy honey mustard sauce.
Ingredients
Scale
- 4 tablespoons olive oil, divided
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- ½ cup whole-grain mustard
- ¼ cup honey
- 2 tablespoons Dijon mustard
- 1 teaspoon sweet paprika
- ¼ teaspoon crushed red pepper flakes
- 3 medium zucchini, thinly sliced
- 1 cup cherry tomatoes
- 2 teaspoons salt
- ¾ teaspoon ground black pepper
- 8 ounces boneless, skinless chicken breasts, sliced into halves
- 1 tablespoon fresh parsley, chopped
Instructions
- Preheat oven to 200°C (410°F). Prepare 4 sheets of aluminum foil, each measuring 16″ x 12″, folding up the edges to form shallow boats.
- Heat 2 tablespoons olive oil in a skillet over medium-high heat. Add onion and garlic, stirring occasionally until golden brown and fragrant.
- Stir in whole-grain mustard, honey, Dijon mustard, sweet paprika, and crushed red pepper flakes. Cook for about 2 minutes until sauce thickens. Transfer to a bowl and let cool.
- In a separate bowl, toss zucchini and cherry tomatoes with the remaining olive oil, salt, and black pepper.
- Pat chicken breasts dry with paper towels and season with salt and black pepper.
- Divide the vegetables into four equal portions and arrange them on the foil sheets. Place chicken breasts in the center and top with honey mustard sauce.
- Cover each packet with another piece of foil and seal tightly.
- Bake for 20 minutes or until the internal temperature of the chicken reaches 73°C (165°F).
- Carefully open foil packets and serve immediately, garnished with fresh parsley.
Notes
- Feel free to swap the zucchini and cherry tomatoes for other vegetables of your choice, such as bell peppers or asparagus.
- Ensure the chicken is fully cooked by checking its internal temperature (73°C/165°F).
- This recipe can be made ahead of time by assembling the foil packets and storing them in the fridge until you’re ready to bake.
Nutrition
- Serving Size: 1 foil packet
- Calories: 320
- Sugar: 11g
- Sodium: 650mg
- Fat: 17g
- Saturated Fat: 2g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 13g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 70mg