Thursday, October 13, 2016

charliesweight: IP Honey Mustard Chicken Prep time : 7 mins...


IP Honey Mustard Chicken
Prep time : 7 mins Cook time : 10 mins Total time : 17 mins
Original Recipe: Nagi | RecipeTin Eats
Serves: 3 Supper Proteins

This is a homemade IP phase 1 friendly version of the popular Honey Mustard Sauce.  The Honey Mustard Sauce is slightly tangy, sweet and beautifully creamy- wonderful with chicken.  Serve on cauliflower mash, garnished with parsley, with a simple side salad for a complete IP supper meal.

1.5 lb chicken tenderloin or chicken breast cut into thick strips (Note 1)
Salt and pepper
Seasoning (optional - Note 2)
2 tbsp IP potato puree
1 tsp garlic powder
1 tbsp WF mayonnaise (Note 3)
1 tsp IP potato puree
1½ tbsp + ½ tbsp olive oil
2 garlic cloves, minced
1 cup chicken broth / stock (250ml)
¼ cup Dijon mustard (70g)
¼ cup WF pancake syrup(85g)
Optional Extras (I used these)
1 - 2 tbsp wholegrain mustard (adjust to taste)
2 sprigs thyme or ½ tsp dried thyme (Note 4)
Fresh parsley, finely chopped

1. Sprinkle chicken with salt and pepper, then toss with Seasoning if using.
2. Thickener: In a small bowl, mix together the WF mayonnaise and IP potato puree.
3. Heat 1½ tbsp oil in a skillet over medium high heat. Add chicken and cook for 2 minutes on each side or until golden. Remove onto a plate.
4. Reduce heat to medium. Add remaining oil in the middle of the skillet and put garlic straight onto the puddle of oil. Sauté for 20 seconds or until golden (don’t let it burn).
5. Add chicken broth, bring to simmer, scraping the bottom of the fry pan.
6. Whisk in Dijon Mustard and WF pancake syrup, then whisk in Thickener (make sure you scrape it all in).
7. Add thyme and wholegrain mustard, if using.
8. Cook for 1 - 2 minutes or until starting to thicken. Adjust salt and pepper to taste.
9. Return chicken and any juices pooled on the plate into the sauce. Turn to coat and reheat through - about 1½ minutes - or until sauce is thickened to your taste.

1. If you use chicken breast, like I have, cut it vertically into 1cm 2/5" thick strips (so they are like chicken tenderloin pieces). But feel free to cut it as you please (bite size, pounded thin etc). If you cut it into bite size pieces, you will need a touch extra potato puree, garlic powder and oil (because more there is more surface area). There is enough sauce.
2. The seasoning for the chicken is optional - still fab even without, but it adds extra flavour on the chicken and makes it a little bit more golden and crispy. You could also add other flavourings, like paprika, onion powder and even mustard powder. I usually don’t use the seasoning when I make this as a quick meal.
3. I use mayonnaise because it has flavour and adds a bit of richness to the sauce, but it’s not critical. You could easily use chicken broth or water- just need something to dissolve the potato puree in.
4. The thyme is optional, I like adding a herb just for another layer of flavour. It can also be substituted with: rosemary (1 small fresh sprig / pinch of dried), 4 tarragon leaves (fantastic), 1 tbsp fresh oregano leaves or ½ tsp dried.

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