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Maple-Mustard Chicken
Swap to veg protein
Family Friendly
Optional Spice
Maple-Mustard Chicken

with Caramelized Onions and Garlicky Green Beans

Difficulty: 2/3
Canadian

Sweet maple syrup and punchy mustard always make for a winning combination—especially when paired with chicken. Caramelized onions add another layer of flavour to round out this delicious family-friendly meal!

Allergens

Sulphites
Soy
Mustard
Wheat
Milk

Utensils

Baking Sheet
Measuring Spoons
Small Bowl
Large Non-Stick Pan
Medium Pot
Measuring Cups
Paper Towel

Tags

Family Friendly
Optional Spice
Climate-conscious
Ingredients
Chicken Breast Tenders

Chicken Breast Tenders

340 g

Green Beans

Green Beans

170 g

Sweet Potato

Sweet Potato

2 unit(s)

Yellow Onion

Yellow Onion

1 unit(s)

Garlic Puree

Garlic Puree

1 tbsp

Maple Syrup

Maple Syrup

2 tbsp

Dijon Mustard

Dijon Mustard

1 tbsp

Whole Grain Mustard

Whole Grain Mustard

1 tbsp

Soy Sauce

Soy Sauce

1.5 tsp

Garlic Salt

Garlic Salt

1 tsp

Pepper

Pepper

0.25 tsp

Salt

Salt

0.25 tsp

Unsalted Butter

Unsalted Butter

0.5 tbsp

Oil

Oil

2.5 tbsp

Sugar

Sugar

1 tsp

Preparation
1
Roast sweet potatoes

Before starting, preheat the oven to 425˚F.Wash and dry all produce. Cut sweet potatoes into 1/2-inch wedges. Add sweet potatoes and 1 tbsp oil to an unlined baking sheet. (NOTE: For 4 ppl, use 2 baking sheets, with 1 tbsp oil per sheet.) Season with pepper and garlic salt, then toss to coat. Roast in the middle of the oven, flipping halfway through, until tender and golden-brown, 22-24 min. (NOTE: For 4 ppl, roast in the middle and top of the oven, rotating sheets halfway through.)

2
Caramelize onions

Meanwhile, heat a medium pot over medium heat. While the pot heats, peel, then cut onion into 1/4-inch slices.When the pot is hot, add 1 tbsp (1 1/2 tbsp) oil, then onions. Cook, stirring occasionally, until golden-brown, 6-7 min. Add 1 tsp (2 tsp) sugar and season with salt. Cook, stirring occasionally, until onions are dark golden-brown, 4-6 min. Remove the pot from heat.

3
Prep

Meanwhile, trim green beans. Stir together Dijon, whole grain mustard, maple syrup, soy sauce, half the garlic puree and 1 tbsp (2 tbsp) water in a small bowl.

4
Cook green beans

Heat a large non-stick pan over medium-high heat. When hot, add green beans and 1/4 cup (1/2 cup) water. Season with salt and pepper. Bring to a simmer. Once simmering, cook, stirring occasionally, until green beans are tender-crisp and water has evaporated, 4-5 min. Add 1/2 tbsp (3 tbsp) butter and remaining garlic puree. Cook, stirring often, until fragrant, 30 sec. Transfer green beans to a plate. Cover to keep warm. Carefully wipe the pan clean.

5
Cook chicken

Meanwhile, pat chicken dry with paper towels. Season with salt and pepper. When green beans are done, heat the same pan over medium-high. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear until golden-brown and cooked through, 3-4 min per side.\*\* Reduce heat to medium, then add maple-mustard mixture. Cook, flipping chicken to coat, until sauce thickens slightly, 30 sec-1 min. Season with salt and pepper, to taste. Remove the pan from heat.

6
Finish and serve

Divide chicken, sweet potatoes and green beans between plates. Top chicken with caramelized onions. Drizzle any remaining maple-mustard sauce from the pan over chicken and onions.

Nutrition per serving

660

kcal

Calories

27

g

Fat

5

g

Saturated Fat

62

g

Carbohydrate

26

g

Sugar

8

g

Dietary Fiber

42

g

Protein

120

mg

Cholesterol

1410

mg

Sodium

0.2

g

Trans Fat

1450

mg

Potassium

125

mg

Calcium

3.5

mg

Iron

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