Recipe courtesy of Lucky13Fitness member Caroline F.
- 2 teaspoons olive oil
- 4 (6-ounce) skinless, boneless chicken breast halves
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon salt
- 1/4 cup fat-free, lower-sodium chicken broth
- 1/4 cup maple syrup
- 2 teaspoons chopped fresh thyme
- 2 medium garlic cloves, thinly sliced
- 1 tablespoon cider vinegar
- 1 tablespoon stone-ground mustard
Preheat oven to 400°.
Heat a large ovenproof skillet over medium-high heat. Add oil; swirl to coat.
Sprinkle chicken with pepper and salt. Add chicken to pan; sauté 2 minutes on each side or until browned.
Remove chicken from pan. Add broth, syrup, thyme, and garlic to pan; bring to a boil, scraping pan to loosen browned bits.
Cook 2 minutes, stirring frequently. Add vinegar and mustard; cook for 1 minute, stirring constantly.
Return chicken to pan, and spoon mustard mixture over chicken.
Bake at 400° for 10 minutes or until the chicken is done.
Remove chicken from pan; let stand 5 minutes.
Place pan over medium heat; cook mustard mixture 2 minutes or until liquid is syrupy, stirring frequently. Serve with chicken.
*For the roasted veggies pictured:
Cut parsnips and carrots, sprinkle with a little olive oil, garlic, and pepper, and put them at 425 until they are nice and roasted. You can also add brussel sprouts and broccoli.
Michelle Densmore, CPT, LCSW is the owner of Lucky13Fitness, a personal training and fitness coaching company. Michelle uses her education and expertise in both the physical and mental health fields to help her clients reach their goals through behavior change. Michelle believes that "Training the Brain" is the key to change in any aspect of life. When she’s not training clients, running Bootcamp or teaching a TRX class, Michelle can be found training herself for a road race or triathlon. She loves to run, lift heavy things, travel, and spend time with her family. Michelle can be contacted at: email@example.com.