Another conference in the books. My presentation went well, but I didn’t know it until after it was over. The audience didn’t seem to be interested while I was giving it. However, after I was finished, several people came up to me afterwards telling me how interesting the presentation was. I’ll definitely take it. All in all, I had a great time and was able to connect with partners I haven’t seen in a while.
This week’s recipe is a simple one, because I am tired from travelling and will be travelling again next week. I am starting with a recipe from Lavender and Macrons for Mustard Chicken. When I did the stats for this recipe, the sodium was really high. When using mustard in a recipe, to keep the sodium low, use mustard with 55mg of sodium or less per serving. Gulden’s makes a great Dijon mustard in that range. Grey Poupon is double that. This recipe calls for bone in chicken thigh. I will be omitting the chicken broth, which also add sodium. When you have the bone, you will automatically get chicken broth when you cook it. I will be removing the skin.
Here are the original stats:
Here’s what I changed:
- I removed the skin from the chicken to lower the saturated fat
- I deleted the added salt to reduce the sodium.
- I deleted the chicken broth to reduce the sodium.
- I replaced the creme fraiche with dairy free heavy cream and sour cream to remove the dairy.
- I added red bell pepper to increase the vitamin C.
- I added carrot to increase the vitamin A.
- I added quinoa to bulk out the recipe.
Here are the final stats:
Here’s the final recipe:
- 1 cup quinoa
- 1.5 pounds chicken thigh, bone in, skin removed
- 6 tablespoon Dijon mustard, 55mg sodium or lower
- 1 tablespoon whole grain Dijon mustard, 55mg sodium or lower
- 2 tablespoons unsalted butter
- 2.5 tablespoons dairy free heavy cream
- 2.5 tablespoons dairy free sour cream
- 1 cup water
- 10-15 fresh thyme sprigs
- 1 bay leaf
- 1 small onion sliced
- 1 small shallot sliced
- 2 red bell peppers, chopped
- 1 carrot, chopped
- 2 tablespoon parsley chopped
- ¼ teaspoon pepper
- Preheat the oven to 350 F.
- Add the quinoa to 2 cups of water. Bring to a boil then reduce to a simmer. Cover and cook for 15 minutes. Turn off the heat and leave covered for an additional 5 minutes. Set aside
- Season chicken with pepper and rub with both mustards.
- In a Dutch oven or big oven-proof skillet melt butter on a medium high heat. Add chicken and brown from both sides, about 4-5 minutes per side. Transfer chicken to a plate.
- To the same pan add shallot and onion and sauté for about 5 minutes until translucent.
- Add the bell pepper and carrot. Cook until soft.
- Add water, scraping the brown bits off the bottom of the pan.
- Add thyme and bay leaves and bring a mixture to a boil.
- Stir in cream and sour cream and return chicken back to the pan.
- Cook uncovered in the oven for 50-60 minutes until chicken is completely cooked through and no longer pink in the middle.
- Remove the bone and shred the meat.
- Garnish with parsley and serve immediately!
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