Baked Mustard Chicken with Root Vegetables
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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 20 min.
Preparation
Healthy, because
Even smarter
Mustard greens are an excellent source of energizing, heart-healthy nutrients such as calcium and vitamin K, both of which help support bone health. The chicken also adds valuable animal protein.
For an even healthier iteration of this recipe, use salmon instead of chicken. The fish pairs beautifully with the mustard sauce and provides a portion of powerful omega-3 fatty acids, which can help prevent heart disease.
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 onions (diced)
- 4 cups Parsnips (peeled and halved)
- 1 cup low-sodium chicken stock
- 4 skinless Chicken thigh
- 3 Tbsps Wholegrain Mustard
- 1 Tbsp olive oil
- 1 Tbsp thyme
- 2 cups Chard leaf (chopped)
- 1 ½ cups mustard greens (chopped)
- salt
- freshly ground peppers
Preparation steps
1.
Preheat the oven to 350°F. Arrange the onion in the base of a small roasting dish and sit the parsnips on top.
2.
Pour in the stock and sit the chicken thighs on top. Smear the mustard over the chicken and then drizzle with oil and sprinkle over the thyme and some seasoning.
3.
Cover the dish with foil and bake in the oven for 45 minutes. Discard the foil and bake for a further 10 - 15 minutes until the chicken is golden on top and cooked through.
4.
Meanwhile, cook the chard and greens in a large saucepan of salted, boiling water for 2 - 3 minutes until tender. Drain well and season with salt and pepper.
5.
Spoon the mustard chicken and vegetables onto plates and serve with the greens on the side.
