One of my goals this year when it comes to feeding my family is to boost our intake of beans and lentils whilst easing back on our meat intake. This is not only for health and diet reasons but also environmental, not to mention it will be kinder to our food budget. This recipe for Honey Mustard Chicken and Beans has become a favourite and it ticks both of those goals.
One of the main ways I have been increasing the amount of beans into our meal plans is to reduce the amount of meat I use in a recipe and replace it with some beans or lentils. This means we have been buying less meat and increasing our fibre intake. Usually I don’t base many of our meals solely on beans and lentils as my husband isn’t the biggest fan of eating this way and still likes to include meat in his dinners so this has been my compromise and so far it’s been working well for us.
If you didn’t already know, beans and lentils are great for our health, they’re full of protein and prebiotic fibre. Prebiotic fibre is important for digestive health because it’s a type of fibre that passes through the small intestine into the large intestine and provides food for all our good bacteria.
This Honey Mustard Chicken and Beans is extremely versatile and can be used throughout the seasons. In warmer weather it’s great to serve it up with some roast potatoes or pasta and a salad platter. In cooler weather it works well with rice or mashed potatoes and whatever veggies you have on hand.
It was also a great meal to serve up when my youngest was going through his ‘no meat eating’ phase as he would just pick out the beans. Because they were in the sauce he was still getting some exposure to the chicken and eventually moved on to licking the chicken and he now eats it all.
The sauce is also gluten free and dairy free which is perfect if anyone in your family has allergies or intolerances.
Honey Mustard Chicken and Beans
For the Chicken
- 2 chicken breasts free range if you can
- 2 tablespoons flour gluten free if needed
- 1 teaspoon garlic powder
For the Sauce
- 1 cup chicken bone broth or stock buy the best you can afford
- 2 cloves garlic, minced or 2 tsp of minced garlic
- 1/4 cup dijon mustard
- 1/4 cup honey
- 1 tablespoon wholegrain mustard
- 2 teaspoons cornflour arrowroot works well too
- 400g tin no-added salt cannellini beans, drained
- salt & pepper
- olive oil
Begin by dicing the chicken breast into 1cm cubes. Place into a bowl with the flour and garlic powder and turn to coat chicken.
For the sauce, take the garlic, mustards and honey and whisk together in a bowl until smooth.
Mix the cornflour with 1 tablespoons of water until a smooth paste forms. Set aside, you will use this to thicken your sauce
Heat up a heavy-based fry pan on medium heat and add 1 tablespoon of olive oil. Place in the chicken and brown the edges (it doesn’t need to be cooked through). Remove from pan into a bowl and set aside.
Add the stock into the pan and bring to a simmer, scraping up any bits left on the bottom of the pan from the chicken.
Add in the honey mustard mix and whisk until smooth. Then you can add in the cornflour paste and whisk again.
Return the chicken to the pan and bring to a gentle simmer for 5 minutes or until the chicken is cooked through and the sauce has thickened.
Add in the cannellini beans and gently stir them through. Add salt and pepper to taste.
Serve up with your favourite sides.
If you’re looking for some of our other family favourites for dinner you can check out my Healthy Curried Sausages.