Dijon baked chicken with rice and broccoli

This healthy, saucy baked chicken dish can be on your dinner table within an hour, and your kids will love it just as much as the adults!

This healthy, saucy baked chicken dish can be on your dinner table within an hour, and your kids will love it just as much as the adults!

Dijon baked chicken with rice and broccoli

Ingredients:

1 1/2 cups basmati or white rice

3 cups water

1 Tbsp curry powder

1 Tbsp onion flakes

1/2 tsp hot chili flakes (optional)

1/2 cup liquid honey

1/2 cup Dijon mustard

2 Tbsp soy sauce, reduced-sodium

1 tsp Sambal Oelek (crushed chili paste)

10-12 chicken thighs, boneless, skinless (1 3/4 lbs or 800 g)

1 lb or 450 g broccoli florets (2 heads)

1 cup water

butter (optional)

1/4 tsp table blend seasoning, salt-free

Method:

1. Preheat oven to 350º F.

2. Combine rice and water in a large oven-safe pot. Stir. Cover and place in oven.  (Oven doesn’t have to be fully preheated)

3. Combine the following in a large lasagna or cake pan in this order: spices, honey, Dijon mustard, soy sauce and chili paste. Stir using whisk.

4. Unroll chicken thighs and place flat in the large lasagna or cake pan. Squish them together if you need to. Flip the chicken around with a fork until each piece is well coated. End by making sure the rough side of the chicken is down. Place chicken in preheated oven, beside rice.

5. Set timer for 40 minutes…when timer rings for chicken…Turn oven off, but leave chicken and rice in the oven.

6. Trim broccoli then rinse in colander or steamer basket. Place water in the bottom of a stove-top pot and bring to a full boil with the broccoli in the basket above. Cover and set timer for 3 minutes, or microwave at high using a microwave-safe dish with cover for 3 minutes. When timer rings toss with butter if you like and spice. Right before serving the chicken, flip it around in the pan with the Dijon sauce to glaze the tops.

Serves 4-6

Prep Time 15 minutes

Dinner is ready in 60 minutes

Courtesy Sandi Richard, www.cookingfortherushed.com

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