When I was younger and before I ever used to cook for myself from scratch one of my favorite sauces was Honey and Mustard – Chicken Tonight in a Jar. I have no idea if you can still get it, but oh how I loved that stuff. Several years later I oddly had a craving for it, so decided to have a go at a homemade version. This was pretty authentic to how I remembered it. The creamy sauce with the tender pieces of chicken is delicious.
This recipe is gluten free, Slimming World (SP) and Weight Watchers friendly
Slimming Eats Recipe
Extra Easy – 1 HEa and 2 syns per serving
Original/SP – 1 HEa and 2 syns per serving (serve with cauli rice)
NOTE: for those in the UK, use a HEa serving of light Philadelphia per person, but you may need to reduce the stock ratio slightly.
- 2 chicken breasts, cubed
- 1 onion, finely chopped
- 2 large carrots, sliced
- 4 tsp of dijon mustard (1 syn)
- 1 tablespoon of honey (3 syns)
- 220g (8oz) of fat free cream cheese (2 HEa's)
- 320ml (1 and ⅓ cup) of chicken broth, heated
- fresh chopped parsley
- salt and black pepper
- spray oil
- Add the sliced carrots to a steamer pan above boiling hot water, and steam until slightly tender, drain and add to a bowl of cold water to prevent them from cooking any further.
- Spray a frying pan with spray oil and brown the onion and the chicken.
- In a jug whisk together the stock, cream cheese, honey and mustard
- Pour this into the frying pan and slowly bring to a boil, reduce heat, add carrots and simmer covered for about 15 mins, the sauce should slightly thicken, if it gets too thick, stir in a little more stock.
- Season with salt and black pepper and sprinkle with fresh chopped Italian parsley.
- Serve with your choice of sides. I served this with steamed rice and sauteed zucchini (courgette). For an SP or original day you could serve with cauli rice.
The recipe above has been calculated for Slimming World, however for those of you following the Weight Watchers plan or another calorie controlled type diet. Below is the approx. nutritional information (using calorie count recipe analysis):
|
Approx. NUTRITIONAL INFORMATION |
|
|
per serving (no sides) |
|
|
Calories |
448 |
|
Fat |
6g |
|
Saturated Fat |
0g |
|
Total Carbohydrate |
30.3g |
|
Dietary Fibre |
3.8g |
|
Sugars |
18.8g |
|
Protein |
60.7g |
Yum.
Looks good! Just noticed in the UK the mustard is 1/2 syn per tsp, so 2 syns for 4 tsp, and we only get 75g Philadelphia Light as a HEA, so it would be 3 HEA. Honey is 1/2 syn less though, 2 1/2 for 1tbsp. When divided by two though it’s hardly any difference and would just have to be on an Original day, so you can have extra cheese!
1/2 a syn per teaspoon of mustard as listed in the syn list is rounded up, it actually is less than that, but the lowest syn value there is, is 0.5 syns, so that is the ratio it is given. So when you calculate an higher quantity it actually does work out at 1 syn as in recipe, bear in mind though that different types of mustard will vary too, so it is always best to check nutritional information and calculate yourself. The 0.5 syn per teaspoon slimming world give is a general syn value, not taking into account different brands, the same applies to the honey, different brands of honey will vary in syn value. You could prob get away with using the less HEA UK measurement of cream cheese to keep the hea portions in the recipe the same , but would of course need to experiment with how much of the other ingredients to use, less stock would be the first one to try. Hope that helps 🙂