Grilled Chicken Breasts with Honey Mustard
Quinoa
Sautéed Zucchini (Courgette) with Red Pepper
Cooking time: 30 minutes for menu Cooking schedule: see below for instructions
Quinoa comes in tan, red and black but is all treated the same and tastes much the same. The zucchini uses up the onion from Friday and pepper from Saturday.
Grilled Chicken Breasts with Honey Mustard Glaze
Total time: 30 minutes
The chicken breasts are first marinated in lemon, oil and garlic, then grilled and basted with a lemon, honey and mustard mix. Since we are using the reserved marinade as a basis for the basting sauce resist the temptation to taste it. And stop basting a few minutes before the chicken is done, to finish cooking the sauce.
Ingredients:
- 2 chicken breasts, boneless, skinless
- 1/4 cup (2oz, 60ml) lemon juice preferably fresh
- 1/4 cup (2oz, 60ml) olive oil
- 1 tsp dried rosemary
- 1 tsp dried thyme
- 1 tsp garlic powder
- 2 tbs honey
- 2 tbs Dijon-style mustard
Instructions:
- In small bowl mix lemon juice, oil, herbs and garlic powder.
- Place chicken breasts in a dish with sides and pour marinade over. Let marinate 10 - 15 minutes or up to 4 hours in the refrigerator.
- Remove from marinade, reserving marinade.
- Pour reserved marinade into a small bowl. Add honey, mustard and whisk to combine.
- Cook chicken on barbecue grill for 7 - 10 minutes per side, or until done, basting with marinade sauce.
- Could also be sautéed in a nonstick skillet for same amount of time.
- Discard any leftover sauce. Serve.
Quinoa
Total time: 20 minutes
Quinoa is very high in protein and "contains a balanced set of essential amino acids for humans, making it an unusually complete food" according to Wikipedia. It's also easy to cook and tasty - what more could we want? You can substitute Basmati or Jasmine rice.
Ingredients:
- 1/2 cup (3.5oz, 100gr) quinoa
- 1 cup (8oz, 240ml) chicken stock
Instructions:
- Rinse quinoa if needed (most comes washed).
- Combine quinoa and stock in small saucepan. Cover and bring to a boil.
- Reduce heat and simmer until done, about 15 minutes (or whatever your package says). Serve.
Note: Quinoa comes in black, red and tan..... At least that's all I've found to date...
Sautéed Zucchini (Courgette) with Red Pepper
Total time: 20 minutes
Use a smaller zucchini (courgette) for this dish. The red pepper, chili powder and Worcestershire add just a slight amount of heat.
Ingredients:
- 1 zucchini (courgette), small - medium
- 1 small onion
- 1/2 red pepper
- 1 clove garlic
- 1/2 tsp chili powder
- 2 tsp Worcestershire
- 1 tbs olive oil
Instructions:
- Thinly slice zucchini.
- Slice red pepper, then cut slices in half.
- Slice onion.
- Mince garlic.
- Heat oil, chili powder and Worcestershire in a large nonstick skillet over medium heat.
- Add onion and pepper and sauté for 5 minutes.
- Add garlic and zucchini, sauté until zucchini is tender, 5 - 8 minutes longer.
- Remove and serve.
Cooking schedule: 30 minutes
Assemble all food, utensils and serving dishes
Utensils: measuring cups, spoons, knives,
small bowl, whisk, dish for marinating, small
saucepan
with lid, large skillet, barbecue grill
Turn on/light barbecue grill
Make marinade, pour over chicken
Slice zucchini
Slice onion, pepper
Mince garlic
Start to cook chicken |
Make honey mustard basting sauce
Baste chicken
Start to cook quinoa
Heat oil, chili powder, Worcestershire
Add onion, pepper, sauté
Turn chicken, baste
Add garlic, zucchini to peppers/onions, sauté
Baste chicken, both sides, finish cooking
Fluff quinoa
Mind the courgette
Remove chicken, slice if you like and serve |