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Honey Mustard Chicken Over Wilted Spinach – A Light Low Carb Weight Loss Recipe

Last Updated on December 22, 2024 by Arif Chowdhury

If you’re on the hunt for a dish that’s both healthy and bursting with flavor, look no further than Honey Mustard Chicken over Wilted Spinach.

This delightful recipe combines lightly glazed chicken breast with a bed of tender, wilted spinach, creating a harmonious balance of nutrition and taste.

It’s perfect for a quick weeknight dinner or a meal prep option that will keep your taste buds satisfied while supporting your weight loss goals.

Let’s dive into this vibrant dish!

Why Choose Honey Mustard Chicken?

Honey mustard chicken is not only delicious, but it also brings several health benefits to the table. Here are a few reasons why this dish makes a fantastic choice for anyone looking to eat healthier:

  • Lean Protein: Chicken breast is an excellent source of lean protein. According to the USDA, a 3-ounce serving of cooked chicken breast contains about 26 grams of protein, which is crucial for muscle maintenance and repair.
  • Nutrient-Rich Spinach: Spinach is a nutritional powerhouse. It’s low in calories and high in vitamins A, C, and K, as well as folate and iron. A study conducted by the American Journal of Clinical Nutrition found that diets rich in leafy greens are associated with lower body weight and a reduced risk of chronic diseases.
  • Balanced Flavor Profile: The combination of honey and mustard creates a delightful contrast of sweet and tangy flavors, making it a favorite for many. This balance can help satisfy cravings without resorting to unhealthy options.

Ingredients You’ll Need

Ready to make this delicious dish? Here’s what you’ll need:

For the Honey Mustard Chicken:

  • 2 boneless, skinless chicken breasts (about 1 pound)
  • 2 tablespoons honey
  • 2 tablespoons Dijon mustard
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste

For the Wilted Spinach:

  • 4 cups fresh spinach (washed and dried)
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • Juice of half a lemon (optional, for extra flavor)

For Garnish:

  • Chopped fresh parsley (optional)

How to Make Honey Mustard Chicken over Wilted Spinach

Step 1: Prepare the Chicken

  • Marinate the Chicken: In a small bowl, whisk together the honey, Dijon mustard, olive oil, garlic powder, salt, and pepper. Place the chicken breasts in a shallow dish and pour the marinade over them. Let them sit for at least 30 minutes, or up to 2 hours in the refrigerator for a deeper flavor.
  • Cook the Chicken: Heat a grill pan or skillet over medium heat. Once hot, add the marinated chicken breasts. Cook for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C). Remove from heat and let the chicken rest for a few minutes.

Step 2: Wilt the Spinach

  • Sauté the Garlic: In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for about 1 minute, until fragrant.
  • Add the Spinach: Gradually add the fresh spinach to the skillet. It may seem like a lot at first, but it will wilt down significantly. Sauté for about 2-3 minutes, stirring frequently, until the spinach is wilted but still bright green.
  • Season It Up: Season the spinach with salt, pepper, and a squeeze of lemon juice if desired. Stir to combine.

Step 3: Assemble the Dish

  • Plate the Spinach: Divide the wilted spinach among two plates, creating a bed for the chicken.
  • Slice the Chicken: Slice the rested chicken breasts and place them on top of the spinach.
  • Drizzle with Marinade: If there’s any leftover marinade, feel free to drizzle it over the chicken for added flavor.
  • Garnish: Sprinkle with chopped parsley for a fresh touch.

Nutritional Breakdown of Honey Mustard Chicken over Wilted Spinach

This recipe is not only easy to prepare but also offers a wealth of nutritional benefits:

  • Low in Calories: This dish is low in calories while being high in protein, making it an excellent choice for weight management. One serving of honey mustard chicken with spinach can be around 350 calories, depending on the portion size and specific ingredients used.
  • Rich in Vitamins and Minerals: The spinach provides a significant amount of iron and vitamin K, which are essential for bone health and blood clotting. A 1-cup serving of cooked spinach contains about 6.4 mg of iron, which is crucial for energy levels.
  • Healthy Fats: The use of olive oil adds healthy monounsaturated fats to the dish. The American Heart Association recommends incorporating healthy fats into your diet, as they can help lower bad cholesterol levels.

Serving Suggestions

While this dish is delicious on its own, here are a few ideas to enhance your meal:

  • Quinoa or Brown Rice: Adding a side of quinoa or brown rice can make the dish more filling and provide additional fiber.
  • Roasted Vegetables: Pair the chicken and spinach with a side of roasted veggies like bell peppers, zucchini, or Brussels sprouts for added nutrients and flavor.
  • Whole Grain Bread: A slice of whole grain bread can complement the meal nicely, providing extra carbohydrates and fiber.

Storage Tips

If you have leftovers, you can store the honey mustard chicken and wilted spinach in an airtight container in the refrigerator for up to 3 days.

To reheat, gently warm in the microwave or on the stovetop, adding a splash of water to retain moisture.

A Tasty Step Toward a Healthier You

Making healthier choices doesn’t have to mean sacrificing flavor, and Honey Mustard Chicken over Wilted Spinach is a perfect example of that.

This dish is not only packed with proteins, vitamins, and minerals, but it’s also incredibly satisfying and easy to prepare. Whether you’re looking to impress at dinner or simply want a nutritious meal for yourself, this recipe is sure to become a favorite in your repertoire.

So grab your ingredients, savor the cooking process, and enjoy a delicious step toward a healthier lifestyle!