Friday, 10 January 2014

Honey Mustard Chicken with Golden Crispy Smashed Potatoes or Creamy Cauliflower Mash

Okay so when I put these photos on Facebook they seemed to be a bit of a hit so I will stay up late and post the recipe - so dedicated! haha :)

The recipe is for Honey Mustard Chicken which is baked on browned onions, garlic, field mushrooms and zucchini. This then becomes a part of the sauce that you spoon over the chicken to serve. So moist and yummy! I served this up 2 ways - with golden crispy smashed potatoes, and with creamy cauliflower mash. Both ways were served with steamed broccoli and carrots for a bit of color and an extra vegetable hit. You can serve with any veges you like - these just happen to be the ones my kids love.

I adapted this recipe from the one at Apologies for the lack of photos right now - I am having some technical issues with photo stream! I'll get it sorted tomorrow.

Honey Mustard Chicken 

(gluten-free, grain-free, dairy-free, nut-free, soy-free, free of refined sugar)


Honey Mustard Chicken
800g chicken tenderloins (chicken thighs will also be delicious)
1/4 cup wholegrain mustard
1/4 cup dijon mustard
1/4 cup honey (1/8 cup will also work - depends on how sweet you like it)
4 flat mushrooms, cut into thick slices
2 zucchini, cut in half horizontally, then into thick chunks
1 brown onion, sliced
2 cloves garlic, grated
6 sprigs of fresh rosemary
salt and pepper to taste
3 tsp coconut oil

Cauliflower mash
2 cups cauliflower florets, roughly chopped
1 tbsp wholegrain mustard
2 tbsp coconut oil or butter
1 tbsp dried rosemary

Golden Crispy Smashed Potatoes
10 small potatoes, rinsed and halved
2 tbsp coconut oil (melted)
1 tbsp garlic powder
1 tsp turmeric
1 tsp salt
a couple of grinds of black pepper


1. Preheat oven to 200C
2. In a small bowl, combine wholegrain mustard, dijon mustard, honey and 2 tsp coconut oil. Mix well to combine and season with salt and pepper to taste.
3. In a frying pan heat the remaining tsp of oil over medium heat. Add the sliced onion, and cook until golden brown and fragrant. Add the sliced mushrooms and grated garlic. You may want to add about 1/8 cup water or chicken stock at this stage just to add a little moisture to help the mushrooms break down. Cook until mushrooms have softened.
4. Pour the mushroom mixture into a baking dish. Add the chopped zucchini. On top of the mushrooms and zucchini pieces, place the chicken tenderloins. Pour the mustard sauce over the top of the chicken and spread around until all chicken is coated. Top with the sprigs of rosemary.
5. Cover the baking dish with foil and bake in the oven for about 15-20 minutes.
6. Remove the foil, baste the chicken with the sauce and cook for another 15 minutes or until chicken is cooked through.

While the chicken is in the oven, you can be preparing the rest of the meal.

Golden, crispy smashed potatoes
1. Heat a pot of water on the stove and boil the potatoes until just tender. Drain the water and, using a potato masher, roughly smash the potatoes. You don't want to mash them, just break them up a little to roughen the edges and create a bit of texture.
2. In a medium bowl, combine the coconut oil, garlic powder, turmeric, salt and pepper
3. Add the smashed potatoes to the oil mixture in the bowl, and toss well to ensure the potatoes are well coated.
4. Place the potatoes on a baking tray lined with baking paper in one even layer and bake until golden and crispy.
Warning: These are seriously addictive!
Note: You could also make these with kumara if you prefer - my kids prefer potatoes hence the potatoes, but kumara would work just as well for those who prefer not to have potatoes.

Creamy cauliflower mash
1. In a medium pot, boil the cauliflower until tender
2. Drain the water, then add the mustard, rosemary, coconut oil or butter, and salt and pepper to taste. Blend with a stick blender (you can use a masher, but you will not get the same creamy consistency. If you would like an added creaminess and an extra bit of depth to the flavor you can add 1/4 cup coconut milk or coconut milk powder - delicious!

Serve the honey mustard chicken with either the potatoes or the cauliflower (or both!!), and a serving of steamed vegetables of you choice. Place the chicken on top of the potatoes or cauliflower, then spoon  the onion/mushroom sauce from the bottom of the pan over the chicken.