This recipe has been updated with the Freestyle WW plan. One serving is now 2 WW SP, instead of 4!
We just made this simple dinner tonight and I couldn’t wait to share it. There are three easy steps for this recipe. Grill the chicken, mix the mustard sauce, plate the food. That’s all there is to it! The tang from the mustard sauce combined with just a tad sweetness from the sugar make this sauce go perfect with chicken and salad. The sauce kind of serves as a salad dressing for the salad, keeping this whole dinner down to just 4 WW Smart Points per serving!!
A brief peek into our lives this past week.
Our children had their Spring break last week and we packed in all kinds of fun things into our week. Forts in the living room, playing games, trips to fun places with friends, sleepovers, and dying eggs are a few of the ways we entertained ourselves. One moment I would be thinking, “I just cannot wait until summer break when it can be this relaxed all the time”. Then, just moments later the kids would get into a tiff and I would think, “WOW! I just cannot wait for these kids to get back to school.” Moms, you get me, right? All in all, many wonderful memories were made.
A trip to the farm.
One of the highlights of our week was when we got to have a visit with a couple of my good friends from college and their kids at my friend’s farm. While we chatted and got caught up our kids all had a blast together. The kids have decided to affectionately refer to themselves as “Fousins”. (friends+cousins… it’s an endearing term that makes complete sense for the nature of our relationships) Katie, Sarah and Candace are our kid’s “Fants” and their kids our our kids’ “Fousins”.
Katie Brabson, pictured below, was one of the three original Meal Planning Mommies when we started the blog several years ago. She’s a gem!
Here is a picture of the kids preparing for a picture! As you can tell, they weren’t having any fun at all. Poor kids! 😉
My son created this “masterpiece for Meal Planning Mommies” while we were at Katie’s house. Isn’t it lovely? 😉 Apparently my whole, “food is an art” mentality is rubbing off on him. 🙂
We wrapped up our week with a baby shower where the theme was children’s books. The snacks were children’s book-themed. I took pictures of the snacks and I will be sharing some of them soon! Can you guess what book my snack was about? Come back later this week and I will tell you! 🙂
Okay, enough about our week. Let’s talk about this recipe!
Grilled Chicken with Mustard Sauce over Greens.
Here is what you need:
4 (4 ounce) skinless, boneless chicken breasts
1/2 tsp. salt, divided
1/4 tsp. pepper, divided
2-3 Tbsp. chopped onion
2-1/2 Tbsp Dijon mustard
2 Tbsp. red wine vinegar
2 Tbsp. water
1 Tbsp. EVOO
1/2 tsp. dried basil
1/2 tsp. sugar
4 cups salad greens
This is all you do:
Preheat grill pan or sauté pan to medium-high heat.
Sprinkle chicken with 1/4 tsp. salt and 1/8 tsp. pepper. Spray pan with cooking spray. Place chicken on the pan and allow to cook 6 minutes. Flip chicken and allow to cook 6-8 minutes or until the chicken is slightly browned and thoroughly cooked.
Whisk together remaining salt and pepper with the onion, Dijon mustard, red wine vinegar, water, EVOO, basil, and sugar.
Serve 4 ounces chicken over the salad greens and drizzle 2 Tbsp. mustard sauce over the top.
So easy, right? I love it!
- Serves: 4 servings
- Serving size: 4 ounces chicken, 1 cup salad greens, 2 Tbsp. mustard sauce
- Calories: 378
- Fat: 2 g
- Saturated fat: 2 g
- Trans fat: 0 g
- Carbohydrates: 26 g
- Sugar: 6 g
- Sodium: 1113 mg
- Fiber: 4 g
- Protein: 29 g
- Cholesterol: 55 mg
- 4 (4 ounce) skinless, boneless chicken breasts
- ½ tsp. salt, divided
- ¼ tsp. pepper, divided
- Cooking spray
- 2-3 Tbsp. chopped onion
- 2-1/2 Tbsp Dijon mustard
- 2 Tbsp. red wine vinegar
- 2 Tbsp. water
- 1 Tbsp. EVOO
- ½ tsp. dried basil
- ½ tsp. sugar
- 4 cups salad greens
- Preheat grill pan or sauté pan to medium-high heat.
- Sprinkle chicken with ¼ tsp. salt and ⅛ tsp. pepper. Spray pan with cooking spray. Place chicken on the pan and allow to cook 6 minutes. Flip chicken and allow to cook 6-8 minutes or until the chicken is slightly browned and thoroughly cooked.
- Whisk together remaining salt and pepper with the onion, Dijon mustard, red wine vinegar, water, EVOO, basil, and sugar.
- Serve 4 ounces chicken over 1 cup salad greens and drizzle 2 Tbsp. mustard sauce over the top.
Makes 4 servings.
One serving is 4 ounces chicken, 1 cup salad greens, and 2 Tbsp. mustard sauce.
One serving is 2 WW FreeStyle Smart Points.
This recipe was inspired by a recipe the “Cooking Light, The Complete Quick Cook” cookbook.
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*SmartPoints® calculated by Meal Planning Mommies; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated without Weight Watchers Zero Points fruits and vegetables using the WW Recipe Builder.