Honey-Mustard Pan-Seared Chicken with Lentil Salad
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Ingredients
Instructions
- 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.
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.
- 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.
- 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.
- 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.
- 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.
- 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.
- Rest and slice chicken (2–3 min): Let chicken rest 3 minutes, slice thinly.
- 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.
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Makes 2 servings (about 1 chicken breast + 1/2 cup cooked lentils + salad per serving).
Nutritional facts (per serving — AI-generated estimate; for guidance only)
| Nutrition Facts | Amount per serving |
|---|---|
| Calories | 420 kcal |
| Total Fat | 14 g |
| Saturated Fat | 2 g |
| Cholesterol | 95 mg |
| Sodium | 380 mg |
| Total Carbohydrate | 32 g |
| Dietary Fiber | 10 g |
| Total Sugars | 6 g |
| Added Sugars | 1 g |
| Protein | 40 g |
| Vitamin D | 0 mcg |
| Calcium | 60 mg |
| Iron | 4 mg |
| Potassium | 850 mg |
Disclaimer: Nutritional facts are AI-generated estimates and not guaranteed accurate.
Type-2 Diabetic Friendly explanation
- Lean chicken provides protein to slow carbohydrate absorption. Lentils are low-GI and high in fiber, moderating blood glucose impact. Minimal added sugars (honey optional). Olive oil and nuts supply healthy fats; portion control keeps glycemic load sensible.
A great diabetic-friendly option. Publish it so others managing diabetes can find it too!
