Chicken in honey beer sauce
4 teaspoons olive oil
3 shallots, sliced
600g lean chicken breasts, cut into chunks
1/4 teaspoon salt
freshly ground black pepper
5 teaspoons wholegrain mustard
4 teaspoons maple syrup or honey
2 tablespoons reduced-salt soy sauce
1/2 cup beer
3 spring onions, sliced
1 broccoli head, broken into florets
6 portobello mushrooms, sliced
12 baby carrots or 3 carrots, sliced into sticks
1 bok choy, sliced
3 cups cooked rice and quinoa mix, to serve
fresh coriander, to garnish
Total fat 13g
Saturated fat 3g
Dietary fibre 12g
- In a non-stick pan, heat oil and cook shallots until softened. Season chicken with salt and pepper. Add to pan and cook until evenly golden brown.
- In a bowl, combine mustard, maple syrup, soy sauce, beer and ¹/³ cup of water, and add to pan. Toss chicken to coat in the sauce and cook for 5 minutes.
- Meanwhile, spray another pan with oil and place over medium-high heat. Cook vegetables for 3 to 4 minutes, stirring occasionally.
- Add veges to chicken pan and toss lightly. Serve immediately with rice and quinoa mix. Garnish with coriander.
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