Simple and delicious, with an upscale hint of sophistication from tarragon, an underused herb that’s probably somewhere in the back of your spice cabinet.
Do you like mustard? It’s one of my top three condiments. Mustard on pretzels, mustard on grilled cheese sandwiches, mustard-based dressings…and the list goes on and on. Suffice it to say, I really love mustard; and this week, I’m falling in love (all over again) with this one-pan-wonder: Honey Mustard Chicken with Tarragon and Broccolini.
No, that wasn’t a typo – I said B-R-O-C-C-O-L-I-N-I not broccoli (although you could just as easily make this dish with broccoli if that’s what’s in your fridge). Broccolini is like broccoli, but with smaller florets and longer, much thinner stalks. It’s sweeter and more tender than broccoli and loaded with tiny loosely packed buds (see photo) that are absolutely perfect for soaking up this bold and tangy and tarragon-laced mustard sauce. You will NOT be disappointed!
Just look at all those sauce soaker-uppers!
This Honey Mustard Chicken with Tarragon and Broccolini is…
- Low in calories, under 250 per serving
- High in Vitamin C – almost 80% of the daily requirement
- A good source of high-quality lean protein
- Filling – because of the fiber in broccoli
- Extra-easy to make – uses only one pan
- Great-tasting
Cooking Tips
- Pound the chicken first. This will help break up some of the muscles fibers in the chicken and it will increase the surface area – for more even browning. I sliced 3 medium-size chicken breasts in half then pounded them with a mallet (between two sheets of wax paper) until they were about ¾ of an inch thick all the way around.
- Use a cast-iron skillet if you have one. Cast iron gets really hot; which helps the chicken brown. I cooked this dish over medium heat.
- Don’t overcook the broccolini. You want it crisp-tender. Broccolini overcooks, and becomes limp, very quickly. Keep your eye on it.
Mr. EN, my mother, and I ate this dish with a bowl of fresh cut melon and a crisp glass of Aldi’s Coastal Cove Sauvignon Blanc. Aside from the weather – 23 degrees in April – it was a near perfect evening. I’m keeping my fingers crossed that the next time we eat this Honey Mustard Chicken with Tarragon and Broccolini, it will be on our back deck, al fresco style!
Peace, love and good eats; from our empty nest to yours.
Mr. ENs Take on This Recipe: “Very flavorful. You can’t go wrong with mustard.”
Trending in the EN Kitchen: Fresh broccolini, found in the organic vegetable section of our local Meijer Store. Cost: $2.50 a bunch. I used two bunches for this recipe.
Honey Mustard Chicken with Broccolini
Yield 4 servings
Ingredients
- 1 pound boneless chicken breast (about 3 breasts, cut in half)
- 1 teaspoon garlic granules
- ½ teaspoons dried tarragon
- ½ teaspoon marjoram
- ½ teaspoon paprika
- ¼ teaspoon each, salt and pepper
- 1 tablespoon olive oil
- 1 – 1 ½ pounds broccolini, washed, cut apart lengthwise, into sections about 1 ½ inches wide
- ½ cup low sodium chicken broth or stock
- 1/4 cup Dijon or whole grain mustard
- ¼ cup white balsamic vinegar
- 2 tablespoons diced onion
- 2 tablespoons honey
- Optional – fresh chopped parsley
Instructions
- Pound the chicken pieces between two sheets of wax paper until they are about ¾ inches thick.
- Season the chicken pieces, on both sides, with tarragon, garlic, marjoram, salt and pepper. Sprinkle with paprika.
- Heat the olive oil over medium-high heat until hot. Add the chicken and sear on both sides until golden brown (2-4 minutes). Remove the chicken from the pan and set aside.
- Add the broccolini to the hot pan and cook for 3-4 minutes. Remove and set aside. (Alternatively, you can cook the broccolini, covered, in the microwave for 3 minutes until crisp tender.)
- In a small bowl, make a sauce by whisking together the mustard, balsamic vinegar, chicken stock or broth, diced onion, and honey. Pour the sauce into the skillet and cook stirring and scraping any browned bits off the bottom of the pan.
- Reduce the heat to medium-low. Add the chicken back to the pan and cook 10-15 minutes, until the chicken is cooked through, adding the broccolini during the last 2-3 minutes.
- Garnish with chopped fresh parsley.
Notes
- If you are watching our salt intake closely, omit salt to decrease sodium in this recipe.
Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving | ||
|---|---|---|
Calories 245 | ||
% Daily Value | ||
Total Fat 7 g | 11% | |
Saturated Fat 1 g | 5% | |
Sodium 678 mg | 28% | |
Total Carbohydrates 25 g | 8% | |
Dietary Fiber 2 g | 8% | |
Protein 23 g | 46% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Yum! Sounds delish!
Made this last nigh. Very easy to make and tasty. Couldn’t find broccollini, so used broccoli. Would like to try again with broccollini.
Thanks Marla! The broccolini is usually in the organic section this time of year. Later in the summer you’ll see it popping up in the main produce section of many stores. I hope the broccoli worked. It would definitely take longer to become tender but I bet it’s just as good. Happy Retirement!