Roasted Chicken Breast and Broccoli with a White Balsamic Mustard Sauce

Trying to eat low carb can really be a challenge when you’re a die hard pasta freak, but it helps to keep things interesting with fresh vegetables tossed with delightful sauces.  This one is super fast and easy and it tasted like you’re doing something bad.

  • six boneless skinless chicken breasts
  • three heads of broccoli, florets only
  • 6 cloves garlic, chopped
  • 1 large shallot minced
  • dijon mustard
  • whole grain mustard
  • 1/2 cup white balsamic vinegar
  • 1 tablespoon butter
  • Extra virgin olive oil
  • safflower oil

Preheat the oven to 400 – heat a saute pan on medium heat.  Add about a tablespoon of safflower oil and when it ribbons, add the chicken, breast side down.  Allow to cook for a few minutes, until you’ve got a golden brown crust of sorts. Flip and do the same on the other side.  Do this in batches if necessary, don’t overcrowd the pan.

Meanwhile, on a sheetpan, place the broccoli florets, the chopped garlic a big pinch of salt and a big glub of olive oil onto the pan.  Using clean hands, toss the broccoli, garlic, salt and oil.  Set aside.

When the chicken has been browned on both sides, put the breasts on a foil lined baking sheet and put the chicken and the broccoli in the oven.  Set your time for 20 minutes.

When there’s about 5 minutes left, heat your saute pan back up.  When it’s hot, add the shallots and saute for a minute or two until softened.

Add the white balsamic vinegar and cook and scrape the bits off the bottom of the pan.  When the vinegar reduces slightly, add a big spoonful of the dijon mustard, a big spoonful of the whole grain mustard and the butter

Whisk until it combines, then take  the pan off the heat

Take the broccoli and the chicken out of the oven

Plate a piece of chicken and a generous serving of broccoli and then spoon the sauce over everything.

Tangy and sweet with the earthy broccoli and the almost crusted chicken.  You can’t believe this is low carb and ready in less than 40 minutes, including prep time!

Serves six.

 



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Comments

  1. This was a terrific recipe! The vinegar and mustard combination was wonderful! I couldn’t keep my fingers out of the sauce while the chicken was in the oven :)

    • Christine says:

      Yay! I’m so glad you liked it. Thanks so much for taking the time to come back and let me know. I really appreciate it.