Creamy Honey Mustard Chicken

Posted on June 26th, 2013 by admin

DSC_2795-2Slimming Eats Recipe

Extra Easy – 1 HEa and 2 syns per serving

Original – 1 HEa and 2 syns per serving (omit rice as a side)

Creamy Honey Mustard Chicken
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Serves 2
Ingredients
  • 2 chicken breasts (approx 400g total weight), cubed
  • 1 onion, finely chopped
  • 2 large carrots, sliced
  • 4 tsp of dijon mustard (1 syn)
  • 1 tablespoon of honey (3 syns)
  • 224g of fat free cream cheese (2 HEa’s)
  • 320ml of hot chicken stock
  • fresh chopped parsley
  • salt and black pepper
  • low calorie spray
Instructions
  1. 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.
  2. Spray a frying pan with low calorie spray and brown the onion and the chicken.
  3. In a jug whisk together the stock, cream cheese, honey and mustard
  4. 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.
  5. Season with salt and black pepper and sprinkle with fresh chopped Italian parsley.
  6. Serve with your choice of sides. I served this with steamed rice and sauteed zucchini (courgette).

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.

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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

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Filed under: 2+ syns, chicken, Extra Easy, main course, Original, vegetables

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  • Nikki @ Road to Less Cake

    Yum.

  • Danielle Page

    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!

  • admin

    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 :)