Quick Fix: Easy Honey, Mustard, Soy Chicken and Garlic Parsley Penne
This dish brings together tender chicken in a rich, tangy, and slightly sweet glaze of honey, mustard, and soy sauce. I paired it with penne pasta infused with garlic and fresh parsley. It’s a perfect dinner for a busy weeknight.
The chicken is seared locking in its juiciness, while the sauce provides a perfect balance of savory and sweet.
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Helpful hints:
Any type of short cut pasta can be used.
Any type of vegetable spray can be used.
If the chicken is more than 1/2-inch thick, cut it in half lengthwise.
Countdown:
Place water for pasta on to boil.
Start to cook chicken.
Add penne to the boiling water.
Finish chicken.
Finish penne.
Shopping list:
To buy: 1/4 pound penne pasta, 1 small bottle honey, 1 small bottle low sodium soy saucer, 1 jar Dijon mustard, 3/4 pound boneless, skinless chicken breasts, 1 can olive oil spray, 1 small piece Parmesan cheese, 1 bunch fresh parsley
Staples: olive oil, garlic, salt and black peppercorns
Easy Honey, Mustard, Soy Chicken and Garlic Parsley Penne
Recipe by Linda Gassenheimer
1/4 pound penne pasta, about 1 1/2-cups
2 tablespoons honey
2 teaspoons low sodium soy sauce
4 teaspoons Dijon mustard
3/4 boneless skinless chicken breasts, about 1/2-inch thick
Olive oil spray
1 tablespoon olive oil
3 crushed garlic cloves
Salt and freshly ground black pepper
1/4 cup chopped parsley
2 tablespoons grated Parmesan cheese
Bring a saucepan three quarters filled with water to a boil. Add penne pasta. Boil 10 minutes. Meanwhile, mix honey, soy sauce and mustard together in a small bowl to make the sauce and set aside. Remove visible fat from the chicken. Place a medium-size skillet over medium-high heat and spray with olive oil spray. Add the chicken in one layer. Cover with a lid. Brown 4 to 5 minutes. Turn chicken over and spoon sauce over chicken. Cook for 1 to 2 minutes. A meat thermometer should read 160 degrees. Divide the chicken in half and place on two dinner plates. Spoon sauce over the chicken. Add the olive oil and garlic to a bowl. When the penne is boiled, drain, add to a bowl and toss well. Add salt and pepper to taste. Divide the penne in half and place on the plates with the chicken. Sprinkle parsley and Parmesan cheese over the penne. Add some parsley to the chicken.
Yield 2 servings.
Per serving: 595 calories (24 percent from fat), 16.0 g fat (3.0 g saturated, 6.5 g monounsaturated), 130 mg cholesterol, 48.5 g protein, 63.9 g carbohydrates, 2.6 g fiber, 459 mg sodium.
Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.
