Quick and Healthy Eats

Honey Mustard Chicken Tenders with Brown Rice and Veggies and a Tomato and Cucumber Salad

Okay, so maybe you’re participating in my Health and Wellbeing Exercise about identifying habits and replacing them with healthier choices and you’ve committed to eating at home a few nights this week. You’re looking for quick and healthy recipes and then you remember that I told you that you could put dinner on the table in 15 min, no joke?

No problem. Here’s this so-simple-I-hesitate-to-call-it-a-recipe-bc-it’s-so-crazy-easy-but-you-have-to-turn-on-the-stove-so-that-counts-right? recipe for honey mustard chicken tenders with a fresh, light salad and that perpetual go-to crowd pleaser (at least at my house), rice & veggies.

What you’ll need

Honey mustard chicken tenders

1 pkg Boneless, skinless chicken breasts (pre-cut into strips if you’re like me and CANNOT touch raw chicken 😱🙅🏼😂)
2 tbsp (approx) extra virgin olive oil
Honey
Spicy brown mustard
Minced onion flakes
Garlic powder

Tomato & cucumber salad

Cherry tomatoes, halved
Cucumbers, halved and sliced

Dressing

1/2 cup (ish) plain Greek yogurt
Pickle juice (yes, from a jar of good old dill pickles – make sure you’re buying the kind that come from the refrigerator section and always check the label to see that they don’t have added dyes or high fructose corn syrup)
Fresh or freeze dried dill

Rice and veggies

1 bag frozen steamable brown rice
1 bag frozen steamable mixed veggies

(Make sure these aren’t the “lightly sauced” or “seasoned” ones. Those sneak in a ton of added fat, sugar, and sodium 😫👎🏼 Always read your labels! You want just brown rice and just veggies!)

What you’ll do with it

In a large pan, heat 2-ish tablespoons of olive oil on medium heat, add honey and spicy brown mustard (to taste, a couple tsp each? Can you tell I don’t measure things? 🤔🙈😁), minced onion flakes and garlic powder (again, to taste)

Cook chicken tenders 4-5 min per side depending on their thickness for a total of 8-10 min.

While the chicken is cooking, start the bag of steamable brown rice in the microwave (it takes 4 min a bag in ours, check the “cooking” instructions to see if it will vary in your microwave. Also, let’s table the discussion of the merits of microwaving food for another time. Although, I’ll just say this, it’s not my fav thing to do to microwave food and I try to not depend too much on this method of food prep. However, I spent a year living in Mexico with no microwave, toaster, dishwasher, or clothes washer and dryer and while I reveled in the simplicity of life without these modern appliances and absolutely adored the smell of clothing sun-dried on a line outdoors, now I have children and time is harder to come by so I microwave rice and veggies and I’m totally okay with it. If you’d prefer to do rice and fresh steamed mixed veggies on the stove top, more power to you!) When the rice is done, start the steamable mixed veggies. When both are done, mix them together in a big bowl.

In the meantime, cut the tomatoes and cucumbers (unless you have the cucumbers already food-prepped and then you just grab them out of the fridge and pat yourself on the back!) and toss these together in a bowl. Now, mix the yogurt, pickle juice, and dill to taste in a small dish and then toss the tomatoes and cucumbers with it. (P.s. This dressing is magical. It does all the things. It cuts a ton of unhealthy fat and added sugars (or worse! high fructose corn syrup!) by replacing pre-made or packet mix store-bought dressings, it’s a veggie dip, my older son literally eats it with a spoon, it’s packed with protein, it’s delicious. We make it all the time. We put it on everything.)

By now the chicken is done. Plate it. Eat it. Yum! 🍗🥕🌽🥒🍅

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