Chicken with Mustard Sauce and Fiddleheads
A spring delicacy, the flavour of fiddleheads wanders somewhere between asparagus and broccoli. If you can't find fresh fiddleheads, try the frozen vegetable aisle or use asparagus instead. If possible, purchase free-range chicken breast from a small-scale local farmer who raises birds humanely. Don't forget the spoon to scoop up the delightful sauce.
4 boneless, skinless chicken breasts (1 1/2 lb/680 g)
1 Tbsp (15 mL) Dijon mustard
1 Tbsp (15 mL) extra-virgin olive oil
1 Tbsp (15 mL) red wine vinegar
3 cups (750 mL) fiddleheads
2 cups (500 mL) grape tomatoes, halved
3 sweet banana peppers, sliced thinly
2 tsp (10 mL) fresh thyme
Salt and pepper, to taste
Preheat oven to 400 F (200 C).
Rinse chicken breasts; pat dry with paper towel and place on 4 pieces of parchment paper. In small bowl, whisk together mustard, olive oil, and red wine vinegar. Spread mustard mixture over turkey breasts.
Toss fiddleheads, tomatoes, and banana peppers 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: 391 calories; 42 g protein; 20 g total fat (5 g sat. fat, 0 g trans fat); 10 g carbohydrates; 2 g fibre; 209 mg sodium
source: "Packet Up", alive #342, April 2011
Chicken with Mustard Sauce and Fiddleheads
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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