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–+ servings

Spicy Honey Mustard Chicken

563 Kcal | 58g Protein | 56g Carbohydrates | 12g Fat
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Carb Rice
Protein Chicken
Servings 4
Calorie <600 Calories

Equipment

Ingredients
  

For the Chicken:

  • 2 lbs boneless skinless chicken breast
  • 2 tbsp Dijon mustard
  • 2 tbsp apple cider vinegar
  • 1 tsp honey
  • 1 tsp garlic powder
  • 1/2 tsp smoked paprika
  • 1/4 tsp crushed red pepper flakes adjust to heat preference
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 tbsp Olive oil for cooking

For the Brussels Sprouts:

  • 1.5 lbs Brussels sprouts halved
  • ½ tbsp Olive oil spray
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tbsp garlic powder
  • 1/4 tsp crushed red pepper flakes

For the Rice:

  • 1 cup dry jasmine rice
  • 1 tbsp rice vinegar

Instructions
 

Marinate the Chicken:

  • In a large bowl, whisk together Dijon mustard, vinegar, honey, garlic powder, paprika, crushed red pepper, salt, and pepper. Add chicken and toss to coat. Let marinate for at least 15 minutes while the oven preheats.
    2 lbs boneless skinless chicken breast, 2 tbsp Dijon mustard, 2 tbsp apple cider vinegar, 1 tsp honey, 1 tsp garlic powder, 1/2 tsp smoked paprika, 1/4 tsp crushed red pepper flakes, 1/2 tsp salt, 1/4 tsp black pepper

Roast the Brussels Sprouts:

  • Preheat oven to 425°F. Spread halved Brussels sprouts on a large baking sheet, spray with olive oil, and season with salt, garlic powder, and red pepper flakes. Roast for 25–30 minutes, flipping halfway, until golden and crispy.
    1.5 lbs Brussels sprouts, ½ tbsp Olive oil spray, 1/2 tsp salt, 1/2 tbsp garlic powder, 1/4 tsp crushed red pepper flakes

Cook the Rice:

  • Cook 1 cup dry jasmine rice according to your preferred method. We love our rice cooker for this. Add rice vinegar for extra flavor.
    1 cup dry jasmine rice, 1 tbsp rice vinegar

Cook the Chicken:

  • Heat a large nonstick skillet over medium-high heat and spray with olive oil. Sear chicken pieces in a single layer (in batches if needed) for 4–5 minutes per side, or until fully cooked and golden.
    1 tbsp Olive oil

Assemble the Meal Prep:

  • Divide rice, Brussels sprouts, and chicken evenly into 4 meal prep containers.

Nutrition

Calories: 563kcalCarbohydrates: 56gProtein: 58gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.03gCholesterol: 145mgSodium: 974mgPotassium: 1593mgFiber: 8gSugar: 5gVitamin A: 1480IUVitamin C: 147mgCalcium: 104mgIron: 4mg
Keywords healthy chicken meal prep, high protein meal prep, low calorie chicken recipe, Spicy honey mustard chicken
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