Description
This Heart-Healthy Rosemary Chicken Dijon recipe is a flavorful and easy-to-make dish that’s perfect for a wholesome meal. The combination of Dijon mustard, fresh rosemary, and garlic creates a delicious marinade for the tender chicken breasts. Serve with your favorite sides for a satisfying dinner.
Ingredients
Scale
Chicken:
- 4 boneless, skinless chicken breasts
Marinade:
- 2 tablespoons Dijon mustard
- 2 tablespoons olive oil
- 2 teaspoons fresh rosemary, finely chopped (or 1 teaspoon dried)
- 2 garlic cloves, minced
- 1 tablespoon lemon juice
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Additional:
- Cooking spray or additional olive oil for the pan
Instructions
- Prepare the Marinade: In a small bowl, whisk together the Dijon mustard, olive oil, rosemary, garlic, lemon juice, salt, and pepper.
- Marinate the Chicken: Place the chicken breasts in a shallow dish or resealable plastic bag and coat them evenly with the marinade. Cover and refrigerate for at least 30 minutes, or up to 4 hours for deeper flavor.
- Cook the Chicken: Preheat a large nonstick skillet or grill pan over medium heat and lightly coat with cooking spray or olive oil. Remove the chicken from the marinade and cook for 6–7 minutes per side, or until the internal temperature reaches 165°F (74°C) and the juices run clear.
- Rest and Serve: Let the chicken rest for 5 minutes before slicing. Serve warm, garnished with extra rosemary or lemon wedges if desired.
Notes
- This dish pairs well with steamed vegetables or a quinoa salad.
- For added depth, grill the chicken instead of pan-cooking.
- To reduce sodium, omit salt and use a low-sodium mustard.
Nutrition
- Serving Size: 1 chicken breast
- Calories: 230
- Sugar: 0g
- Sodium: 240mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7.5g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 32g
- Cholesterol: 85mg
