Description
A lean protein dish with a sweet and tangy honey mustard glaze. Baked to perfection, this chicken breast recipe balances flavor and nutrition in under 40 minutes.
Ingredients
4 (6 oz each) chicken breasts, boneless, skinless
3 tbsp honey, use locally sourced for antioxidants
2 tbsp Dijon mustard, spicy brown or yellow may substitute
1 tsp garlic, minced
1 tbsp olive oil
1 tsp lemon zest
1 tsp salt, to taste
1 tsp black pepper, to taste
1 tsp dried thyme
Instructions
Preheat oven to 375°F
Pound chicken breasts to 1/2-inch thickness
Combine garlic, mustard, and honey in mixing bowl
Whisk olive oil and lemon zest into sauce base
Season chicken with salt, pepper, thyme
Place chicken in resealable bag with marinade
Remove excess liquid from chicken breasts
Brush 1/2 mixture evenly over each piece
Bake for 10 minutes before glazing remainder
Cook 5-8 minutes longer until fully golden
Notes
Use thick chicken breasts for juiciness
Don’t over-marinate (max 2 hours to prevent protein breakdown)
Let rest at room temperature 10 minutes before slicing
Choose Dijon mustard for complex flavor
Reserve 2 tbsp glaze for basting during final baking
Add fresh rosemary or basil for herb variations
Nutrition
- Serving Size: 1 chicken breast
- Calories: 400
- Sugar: 11g
- Sodium: 600mg
- Fat: 6g
- Saturated Fat: 2g
- Carbohydrates: 11g
- Fiber: 0.5g
- Protein: 50g
- Cholesterol: 130mg