High-Protein Honey-Mustard Chicken with Zucchini is a simple & flavorful meal. This high-protein chicken dish has 445 kcal and 32g of protein, so we can easily have it in many balanced diets. This Honey-Mustard Chicken with Zucchini prepares quickly in 30 minutes, making it good to prepare for a quick lunch or dinner meal. It contains chicken thighs, zucchini, red bell pepper, honey-mustard dressing, olive oil, & brown rice. It contains honey-mustard dressing, so it may not be suitable for a low-sugar diet unless you use a reduced-sugar option. You would utilize a low-sugar honey-mustard dressing instead to make it suitable for a specific dietary requirement. Serve this High-Protein Honey-Mustard Chicken with Zucchini with garden salad, roasted asparagus, or steamed broccoli. We would easily store this chicken meal in the fridge or freezer, so we would easily prepare it for meal prep purposes.
STATS:
- Servings: 4
- Calories: 445 kcal
- Prep Time: 10 minutes
- Cook Duration: 20 minutes
- Total Duration: 30 minutes
- Course: Main Course
- Serving Size: 1 chicken thigh with vegetables & rice
- Cuisine: American
- Diet: High-Protein
EQUIPMENT:
- Large nonstick skillet
- Measuring spoons
- Tongs
- Mixing spoon
- Knife
- Microwave
- Cutting board
- Serving plates
INGREDIENTS:
- 4 chicken thighs
- 2 tbsp. olive oil
- ½ tsp. salt
- ½ tsp. ground black pepper
- 1 zucchini
- 1 red bell pepper
- 3 tablespoons honey-mustard dressing
- 1 package microwavable precooked brown rice
INGREDIENT NOTES:
CHICKEN THIGHS:
- We have to choose chicken thighs to keep the chicken juicy & soft during cooking. We have to trim the extra fat before cooking to make it leaner & offer a large quantity of protein.
OLIVE OIL:
- Add the olive oil to help brown the chicken & enrich the flavor of the vegetables. It also provides good fats & helps create a rich taste in the dish.
ZUCCHINI:
- We have to choose firm & medium zucchini that have smooth skin, so they hold the shape properly. We have to make thick and even-sized slices, so they get cooked in equal time.
RED BELL PEPPER:
- Add the fresh red bell pepper to provide natural sweet taste, color, and a good quantity of vitamin C. We have to cut them into evenly sized chunks to provide a nice texture.
HONEY-MUSTARD DRESSING:
- Use a quality honey-mustard dressing to provide the perfect balance of & tangy taste. Add it during cooking & finishing, adding maximum taste to the dish.
BROWN RICE:
- Add the microwavable precooked brown rice to make this meal quick & convenient while providing fiber, whole grains, & extra nutrients.
SALT & BLACK PEPPER:
- Add the salt and black pepper to improve the natural flavors of the chicken & vegetables. Don’t add them much, so it doesn’t get strong.
INSTRUCTIONS:
- Dry the chicken thighs properly and sprinkle the black pepper and salt.
- Now add the oil to the pan and warm it on moderate to high flame.
- Add the chicken and cook for five to six minutes until it gets golden, then put it on a plate.
- Now add the oil again in the pan, then add the red bell pepper & zucchini in it.
- Sprinkle the black pepper & salt and cook for five to seven more minutes till they get crisp and soft.
- Add the 2 tbsp. honey & mustard dressing and cook for one more minute.
- Now microwave the brown rice as mentioned on the pack.
- Serve the chicken thighs with brown rice & sautéed vegetables.
SERVING SUGGESTIONS:
FRESH SALADS:
- Garden Salad
- Cucumber Salad
- Spinach Salad
- Tomato Salad
VEGETABLE SIDES:
- Steamed Broccoli
- Roasted Asparagus
- Green Beans
- Roasted Brussels Sprouts
GRAIN SIDES:
- Quinoa
- Wild Rice
- Cauliflower Rice
- Farro
BREAD:
- Whole Wheat Dinner Rolls
- Garlic Bread
- Multigrain Bread
- Dinner Biscuits
LIGHT TOPPINGS:
- Fresh Parsley
- Chopped Chives
- Lemon Wedges
- Cracked Black Pepper
TIPS:
- Dry the chicken, then cook so they get brown properly.
- Don’t overcrowd the pan so the chicken will brown properly.
- We have to cook the vegetables till soft to maintain the texture.
STORAGE INFORMATION:
We have to properly cool the dish before storing.
FRIDGE:
Put the dish in vessel & store for 3-4 days.
FREEZER:
Add the vegetable, chicken, and rice in different boxes and freeze for 2 months.
FAQs:
Will I add the chicken breast instead?
- Yes, use the chicken breast instead to make the dish lean, but avoid overcooking, or else it will not remain juicy.
Does this recipe contain gluten?
- Yes, it has gluten in the form of dressing & rice; use gluten-free certified rice & dressing for this purpose.
Will I include extra vegetables to make this dish?
- Yes, include the mushrooms, carrots, snap peas, broccoli, & asparagus to add extra vegetables to the dish.
NUTRITIONAL INFORMATION:
Calories: 445 kcal
Net Carbs: 27 g
Total Carbohydrates: 31 g
Fiber: 4 g
Protein: 32 g
Serving Size: 1 chicken thigh + vegetables & rice
Total Fat: 20 g
Saturated Fat: 4 g
Potassium: 720 mg
Calcium: 0.08 g
Iron: 0.003 g
Sodium: 520 mg
Vitamin A: 0.00045 g
Servings: 4
