Dijon Marinated Chicken

Dijon Marinated Chicken

The marinade in this Dijon Marinated Chicken with Mashed Potato and Vegetables recipe is deeeeelicious.

CAL P/SERVE
800
kJ P/SERVE
3350
FAT P/SERVE
13.5g
CARBS P/SERVE
67.1g
PROTEIN P/SERVE
94.5g
SUGAR P/SERVE
33.5g
SODIUM P/SERVE
1450g
FAT
%
1.9%
ENERGY RDI%
38.5%

The flavour is subtle in strength but adds a whole new dimension to chicken breast that you can use in other dishes.

This marinade quickly became a favourite of ours and may become a favourite of yours too.

Ingredients

  • 2 Chicken Breasts
  • 6 Dutch Carrots
  • 8 broccoli florets

Marinade

  • 3 tablespoons Dijon Mustard
  • 2 tablespoons brown sugar
  • 2 teaspoons garlic powder
  • 1 teaspoon smoked paprika
  • 1 tablespoon Red Wine Vinegar
  • ¼ cup tomato sauce (ketchup)
  • 2 tablespoons natural low fat yoghurt

Potato

  • 3 large potatoes
  • ¼ cup fresh parmesan cheese
  • 2 tablespoons low fat milk
  • Pepper to taste
  • 2 tablespoon low fat margarine spread

Method

  1. Place all the marinade ingredients into a bowl or non-metallic container, mix until becomes a marinade and marinate the chicken breasts, ensuring all sides are coated.  Place in fridge until ready to cook.
  2. Cook potatoes in a pot with boiling water, mash and add milk, cheese pepper and margarine.
  3. Steam broccoli and carrots.
  4. Heat up BBQ or griddle pan on stove top. Take out chicken from fridge and grill chicken for 8 minutes each side or until cooked.
  5. Serve potatoes, steamed veg and chicken onto plate.
  6. Enjoy.

Nutrition Table

Servings: 2 Serving size:693g
Average Serve Average 100g
Energy 3350 kJ 483 kJ
  800 Cal 115 Cal
Protein 94.5 g 13.6 g
Fat, total 13.5 g 1.9 g
- Saturated 4.9 g 0.7 g
Carbohydrate 67.1 g 9.7 g
- Sugars 33.5 g 4.8 g
Sodium 1450 mg 209 mg

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