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Chicken with Mustard Sauce and Asparagus


    Chicken with Mustard Sauce and Asparagus

    If possible, purchase free-range chicken breast from a small-scale local farmer who raises birds humanely. Don’t forget a spoon to scoop up the delightful sauce.


    4 boneless, skinless chicken breasts (680 g)
    3 tsp (15 ml) Dijon mustard
    3 tsp (15 ml) extra-virgin olive oil
    3 tsp (15 ml) red wine vinegar
    2 bunches asparagus, woody ends trimmed and cut into 5 cm pieces
    2 cups (500 ml) grape tomatoes, halved
    3 red capsicum, sliced thinly
    2 tsp (10 ml) fresh thyme
    Salt and pepper, to taste

    Preheat oven to 200 C.

    Rinse chicken breasts; pat dry with paper towel and place on 4 pieces of baking paper. In small bowl, whisk together mustard, olive oil and red wine vinegar. Spread mustard mixture over chicken breasts.

    Toss asparagus, tomatoes and capsicum with thyme, salt and pepper. Place vegetables on top of chicken breasts and fold paper. Cook on baking sheet for 25 minutes and let rest 5 minutes before opening.

    Serves 4.

    Each serving contains: 1637 kilojoules; 42 g protein; 20 g total fat (5 g sat. fat, 0 g trans fat); 10 g carbohydrates; 2 g fibre; 209 mg salt


    Chicken with Mustard Sauce and Asparagus




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