Monday, February 3, 2014

Chicken with Honey, Lemon and Dijon

Tonight I made a very tasty dinner of Chicken Breast with Honey, Lemon and Dijon; Dairy Free Mashed Potatoes and Steamed broccoli. This was a really simple meal and only took fifteen minutes to prep and thirty minutes to cook. Perfect for a night when you are running behind and need to catch up. I was not busy today, instead I had a migraine headache and slept most of the afternoon. When I woke up it was time to make dinner. It is always a challenge coming up with meals that have different flavours when you are cooking clean and gluten free.

I used red palm oil with the chicken too. If you have not tried it you should. I first heard of Red Palm Oil when I was watching Dr Oz. It is one of the healthy fats that help your heart.

As per the jar of Alpha Brand Red Palm Oil " Palm mesocarp oil is 41% saturated, while palm kernel oil and coconut oil are 81% and 86% saturated respectively. Palm Oil along with coconut oil, is one of the few highly saturated vegetable fats. It is semi-solid at room temperature and contains several saturated and unsaturated fats in different forms. Unrefined cold pressed Alpha Red Palm Oil is rich in natural heart friendly ingredients, especially "super Vitamin E", an antioxidant proven to be helpful for maintaining good health. Also beta-carotene, the most active and important form of carotenoids, is found in red palm oil. It gives red palm oil its deep orange-red colour. Carotenoids are a form of pro-vitamin A, which in red palm oil there is 15 times more than in carrots and 30 times more than in tomatoes. The fatty acid composition of red palm oil is a healthy mixture of saturated, monounsaturated, polyunsaturated fatty acids. Red Palm Oil possesses excellent cooking properties. It is more heat stable than other vegetable oils and adds superior taste, texture, and quality to all kinds of foods including baked goods. It can be blended into mayonnaise or salad dressing. Contains no trans fatty acids or cholesterol."

I have found that using the red palm oil with chicken and pork especially to be a perfect pairing. Usually we use a small amount of red palm oil to grease the pan that the chicken or pork is being cooked in. That is enough to add great flavour and a nice outside to skinless chicken and lean pork. Today I added a full tablespoon of red palm oil to my sauce.

I only have a handful of products I can use that are ready made. I prefer to use fresh ingredients as often as I can, like fresh lemon, garlic and honey.

 The garlic press is one of my favorite kitchen gadgets. When I use this one there is no need to peel the garlic. Just put it in the opening and squeeze, out comes fresh crushed garlic. All you are left with in the press is the leftover garlic skin. You can see the whole cloves of garlic in the picture and also the garlic peels after pressing.

I hope you enjoy my recipe. Honey and Dijon is a classic, I have only changed it up a little to add a new spin to an old favorite.

Chicken Breast with honey, lemon and Dijon

2 to 4 boneless, skinless chicken breasts
salt and pepper to taste
2 Tbsp Honey
1 Tbsp Red Palm Oil
1 Lemon, juiced
2 cloves of garlic, crushed
2 Tbsp of Dijon mustard

I baked my chicken in a disposable pie dish as I was trying to keep prep and cleanup to a minimum while suffering through a migraine. I placed the chicken in the pan and seasoned it with salt and pepper. Add the remaining ingredients to a microwave safe container.

Microwave the sauce ingredients for one minute or until melted. Stir. Pour over the chicken, and bake in a 350 degree oven for 30 minutes.

The cooked chicken came out of the oven very tender and juicy. Try not to overcook the chicken as it tends to get dry and stringy when it is over cooked.

I served mine with gluten free, dairy free mashed potatoes and steamed broccoli. You can find the recipe for the mashed potatoes on my Thanksgiving post.

I used two chicken breasts for this recipe, because only two of us were dining. You could easily prepare two more without increasing the sauce. If I were to add more breasts than that I would increase the sauce recipe, depending on how many more pieces of chicken you are cooking.

I have included a link to the mashed potatoes to speed up your preparation. I served a little of the sauce over my potatoes, by doing so I negated the need for margarine.

Gluten and Dairy Free Mashed Potatoes Recipe


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