Honey Mustard Chicken & Veg
This recipe would be great for a day of high-moderate intensity training as it provides a good source of carbohydrates and protein with a little amount of fat.
Do you know your individual carbohydrate needs on training and rest days? You will require an increased amount with training of higher intensity and duration. Learn more here Ask the Nutritionist: All about Calories & Macronutrients - daveynutrition,
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One portion of this recipe will provide you with over 100% of your RI of Vitamin C. Vitamin C is a water soluble vitamin that is needed in the formation of blood vessels, cartilage, muscle and collagen in bones. It is also known as ascorbic acid, and may reduce the length of a cold or flu. The recommended intake of Vitamin C when sick is 1g per day.
Store in an airtight container in the fridge and enjoy for lunch or dinner the following day.
- Medium pot
- Large tray
- Small pan
- 400 g Chicken breasts (uncooked weight)
- 2 tbsp Wholegrain mustard
- 1 tbsp Soy sauce
- 3 tbsp Honey
- 2 cloves Garlic (crushed)
- ½ tsp Garlic powder
- 2 Red onions (sliced)
- 1 Apple (chopped)
- 200 g Chopped bacon lardons (or left over ham)
- 12 Brussel sprouts (peeled)
- 12 Baby potatoes (halved)
- 200 ml Cider
- Preheat the oven to 180℃.
- Parboil the potatoes in boiling water for 10 minutes, add the sprouts after 5 minutes. Drain when done.
- Mix the honey, mustard, garlic and soy sauce together in a small bowl with a pinch of salt.
- Place chicken breasts on a sheet of tin foil on a flat baking tray, drizzle over one third of the sauce and wrap up. Set aside.
- Drizzle oil in a large baking tray.
- Place the chopped apple, red onion, potatoes, sprouts, broccoli and thyme on the baking tray (Move the chicken breast to one side).
- Drizzle olive oil, some salt and ½ tsp of garlic powder on the veg and mix around to coat them.
- Place the tray in the oven for 30 minutes, take out and turn the vegetables after 15 minutes.
- Remove the tray from the oven, take out the chicken breasts carefully (there will be hot liquid in the tin foil). Drizzle the rest of the glaze over the vegetables and pour over 100ml of cider.
- Place the tray back in the oven for 15 minutes.
- Heat a tbsp oil on a pan. When hot, add the bacon and fry on a medium-high heat for 10 minutes.
- Turn up the heat and add the chicken with the juices from the tinfoil. Cook for 1 minute on each side.
- Remove the tray from the oven, stir in the bacon and serve up the chicken breasts.