• Lorna

Balsamic Mustard Chicken with Kale and Tomatoes

Here's a simple weeknight dinner that serves four and takes less than half an hour to make, including prep, of which there's very little!




Ingredients:

  • 500g boneless chicken thighs, cut into 2cm strips

  • 1 bunch kale, spines removed and roughly chopped

  • 2 cups organic cherry tomatoes, halved

  • 3 tbsp balsamic vinegar

  • 3 tbsp garlic oil

  • 1 tbsp honey

  • 1 tbsp low-FODMAP dijon

  • Salt & pepper

  • Rice (optional)


Method:

Heat a large pan over medium-high heat. In a small bowl, make a dressing by whisking together the vinegar, 1 tbsp of garlic oil, the honey and the mustard. Set aside.


Dry the chicken with a paper towel to allow the seasoning to stick. Season well with a good pinch of salt and pepper.


Heat the remaining two tbsp of garlic oil in the pan and add the chicken, turning once each side is golden brown (about 3 minutes on each side). Remove the chicken and set aside. Reduce the heat slightly and add the kale and tomatoes and season with another pinch of salt and pepper. Cook for about 3 minutes until the kale wilts and the tomatoes soften.


Return the chicken to the pan along with the dressing you prepared earlier. Stir to combine and cook for about 7-10 more minutes until the sauce thickens and the chicken is cooked through (make sure not to let this sauce come to the boil as a high heat will make the chicken tough). Serve immediately, over rice if desired, or chill for three days in the fridge.



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