Honey-Mustard Pan-Seared Chicken with Lentil Salad

Description: A 30-minute, pantry-friendly, lactose- and egg-free chicken dinner that's low-GI, high-protein, fiber-forward, and safe for latex-fruit and shellfish allergies.

Ingredients (with estimated Glycemic Index for each)

• 2 boneless, skinless chicken breasts (about 10 oz / 280 g) — GI: 0
• 1/2 cup dried green or brown lentils, rinsed (about 100 g) — GI: 32
• 1 cup low-sodium chicken broth or water (for lentils) — GI: 0
• 1 tbsp olive oil — GI: 0
• 1 tbsp Dijon mustard — GI: 35
• 1 tsp whole-grain mustard (optional) — GI: 35
• 1 tbsp apple cider vinegar or white wine vinegar — GI: 10
• 1 tsp honey (optional, can omit for lower carbs) — GI: 55
• 2 cloves garlic, minced — GI: 30
• 1 tsp dried thyme or oregano — GI: 0
• 1/2 tsp smoked paprika — GI: 0
• 1/2 tsp black pepper — GI: 0
• 1/2 tsp salt, divided — GI: 0
• 2 cups mixed leafy greens (spinach, arugula, or baby kale) — GI: 15
• 1 small cucumber, diced (~100 g) — GI: 15
• 1 medium tomato, diced (~120 g) — GI: 30
• 2 tbsp chopped fresh parsley or cilantro — GI: 0
• 1 tbsp toasted chopped walnuts or slivered almonds (optional) — GI: 0
• Lemon wedge for serving — GI: 20

Cooking instructions (30 minutes)

1. Start lentils (18–20 min): In a small saucepan combine rinsed lentils and 1 cup broth, bring to a boil, reduce to a simmer and cook 18–20 minutes until tender but not mushy. Drain any excess and set aside to cool slightly.
2. Make dressing (1–2 min): In a small bowl whisk Dijon mustard, apple cider vinegar, minced garlic, honey (if using), 1/2 tbsp olive oil, thyme, 1/4 tsp salt and pepper.
3. Marinate chicken briefly (1–2 min): Pat chicken dry and season with remaining 1/4 tsp salt, smoked paprika, and a little pepper. Spoon half the dressing over chicken and let sit while pan heats.
4. Cook chicken (8–10 min): Heat a nonstick skillet over medium-high heat. Add 1/2 tbsp olive oil. Sear chicken 4–5 minutes per side until golden and internal temp reaches 165°F (74°C). In the last minute, brush with a little more dressing to glaze.
5. Toss lentil salad (2–3 min): In a bowl combine cooked lentils, mixed greens, cucumber, tomato, chopped herbs, and toasted nuts. Toss with remaining dressing; adjust salt/pepper.
6. Rest and slice chicken (2–3 min): Let chicken rest 3 minutes, slice thinly.
7. Plate (1 min): Divide lentil salad between two plates and top with sliced honey-mustard chicken. Serve with a lemon wedge.

Flavor profile explanation

• Tangy mustard and bright vinegar balanced with a touch of honey (optional) and fragrant herbs create a savory-slightly-sweet glaze that complements earthy lentils and fresh vegetables.