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Mustard chicken
A quick and easy recipe.
What you need
- 450 g skinless boneless chicken breasts, diced into 2 1/2 cm pieces
- 1 tsp dry mustard
- 2 tsp plain flour
- 6 tsp olive oil
- 100 g button mushrooms, wiped and halved
- 60 ml dry white wine
- 150 g greek yogurt
- 1-2 tsp wholegrain mustard
- seasoning
- To garnish
- 1 pinch paprika
Method
Cut chicken into strips about 5 cm long. Mix the dry mustard and flour together in a polythene bag. Shake well and add the chicken.
Heat half the oil in a frying pan and fry chicken for 3-4 min or until brown. Remove chicken and keep warm.
Add remaining oil to pan and saute mushrooms until a pale golden brown.
Return chicken to pan, pour in wine, stir in yogurt and grainy mustard and season well. Bring to boil, reduce heat and simmer for 3-4 min. Garnish with a sprinkle of paprika.
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Preparation 10 minutes Cook 8 minutes Total 18 minutes -
Energy 339 kcal/serving Fat 6.01 g/serving Carbohydrates 17.69 g/serving Glycaemic Index 21 Glycaemic Load 1.30 
Serving suggestion
Bread, rice or salad.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1416 | 529 | 10475 | 8350 |
| Energy (kcal) | 339 | 126 | 2500 | 2000 |
| Protein (g) | 39.5 | 14.8 | ||
| Carbohydrate (g) | 6.92 | 2.59 | 345 | 275 |
| Fat (g) | 16.1 | 6.01 | 95 | 70 |
| Fat (saturated) (g) | 4.36 | 1.63 | ||
| Fibre (g) | 0.59 | 0.22 | ||
| Sodium (mg) | 171 | 64.1 | ||
| Salt (equivalent) (g) | 0.43 | 0.16 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 182 | 68.3 | 800 |
| Vitamin B-12 (µg) | 0.68 | 0.26 | 1 |
| Vitamin B-6 (mg) | 0.89 | 0.33 | 2 |
| Vitamin C (mg) | 2.72 | 1.02 | 60 |
| Vitamin D (µg) | 33.8 | 12.7 | 266 |
| Vitamin E (mg) | 1.57 | 0.59 | 10 |
| Zinc (mg) | 1.76 | 0.66 | 15 |
| Calcium (mg) | 106 | 39.7 | 800 |
| Folate (mcg) | 16.3 | 6.09 | 200 |
| Iron (mg) | 1.96 | 0.73 | 14 |
| Magnesium (mg) | 58.7 | 21.9 | 300 |
| Niacin (mg) | 18.3 | 6.86 | 18 |
| Pantothenic acid (mg) | 2.18 | 0.82 | 6 |
| Riboflavin (mg) | 0.47 | 0.18 | 1.6 |
| Phosphorous (mg) | 405 | 151 | 800 |
| Thiamin (mg) | 0.17 | 0.06 | 1.4 |
This recipe is:
Demi-veg
Citrus free
Corn-free
Egg free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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