Grilled Chicken with Mustard Cream Sauce

This grilled chicken with mustard cream sauce pairs charred, juicy chicken breasts with a quick, tangy sauce of Dijon and wholegrain mustard, shallot and light sour cream, served with steamed broccoli and carrots. The sauce takes 5 minutes and needs no cream, so it’s lighter than a classic French mustard sauce but still rich-tasting. The whole meal takes about 30 minutes and serves 4, with about 39 g of protein and 315 calories per plate.

• Serves: 4
• Prep time: 10 minutes, plus 15 minutes marinating if you have time
• Cook time: 15 to 20 minutes
• Total time: about 30 minutes

Ingredients

Chicken

• 4 boneless, skinless chicken breasts, about 150 g (5 oz) each
• 2 teaspoons olive oil
• 1 teaspoon lemon juice
• ½ teaspoon dried thyme or herbes de Provence
• A pinch of salt and black pepper

Mustard cream sauce

• 1 small shallot (about 30 g), very finely chopped
• 1 garlic clove, grated
• 120 g (½ cup) reduced-fat sour cream or light crème fraîche
• 1 tablespoon Dijon mustard
• 1 tablespoon wholegrain mustard
• 1 teaspoon lemon juice
• 2 to 3 tablespoons hot water or stock
• 1 tablespoon chopped parsley or tarragon

Vegetables

• 300 g (10½ oz) broccoli, cut into florets
• 2 medium carrots (about 200 g), sliced

Method

1. Flatten the chicken. Put the breasts between two sheets of baking paper and gently pound the thickest part with a rolling pin until they’re an even thickness of about 2 cm (¾ inch). This helps them grill evenly without drying out.
2. Season. Rub the chicken with olive oil, lemon juice, thyme, salt and pepper. Leave for 15 minutes if you have time.
3. Grill. Heat a griddle pan, barbecue or heavy frying pan over medium-high heat until very hot. Cook the chicken for 5 to 7 minutes per side, without moving it, until it has dark grill marks and is cooked through. The thickest part should reach 74°C (165°F), the safe temperature for poultry in the USDA’s chart. Rest it on a board for 5 minutes.
4. Steam the vegetables. Meanwhile, steam the carrots for 4 minutes, then add the broccoli and steam for another 4 to 5 minutes until just tender.
5. Make the sauce. In a small pan over low heat, soften the shallot and garlic with a splash of water for 2 minutes. Take the pan off the heat and stir in the sour cream, both mustards and lemon juice. Loosen with hot water or stock until pourable, then warm through gently without boiling. Stir in the herbs.
6. Serve. Slice the chicken, spoon over the mustard sauce, and serve with the vegetables.

Tips

• Don’t move the chicken for the first few minutes, or it won’t develop grill marks and may stick.
• Keep the sauce below a simmer. Sour cream and crème fraîche can split if they boil.
• Rest before slicing, so the juices stay in the meat.
• Use two mustards. Dijon gives heat and smoothness; wholegrain adds texture.
• Check your mustard’s salt. Mustard is fairly salty, so you won’t need extra salt in the sauce.

Swaps and variations

• Chicken thighs: boneless thighs stay juicier on the grill and take a similar time.
• Pork or salmon: the sauce also works with pork loin steaks or grilled salmon.
• Honey mustard: add 1 teaspoon of honey to the sauce for a sweeter version.
• Greek yogurt sauce: use plain Greek yogurt instead of sour cream for more protein; don’t heat it, just stir in warm water.
• Sides: serve with new potatoes, brown rice or a green salad.

Nutrition per serving (estimate)

One serving is one chicken breast with a quarter of the sauce and vegetables. These figures were calculated from USDA FoodData Central values for raw chicken breast, olive oil, reduced-fat sour cream, prepared mustard, shallot, garlic, lemon juice, parsley, broccoli, carrots and salt. Yellow mustard values were used for both mustards.

This plate is high in protein and fiber and moderate in fat. Broccoli adds vitamin C, vitamin K and folate, and carrots add beta carotene. Our guide to cruciferous vegetables covers broccoli in more detail. Add a portion of whole grains or potatoes for a more balanced, filling meal, as our guide to building a balanced meal explains.

Contains: milk (sour cream) and mustard.

Storage and reheating

Cool leftovers quickly and refrigerate within 2 hours, keeping the sauce in a separate container. Eat within 3 to 4 days, as the USDA advises. Reheat the chicken until steaming hot, and warm the sauce gently. Cold sliced chicken with the mustard sauce also makes a good sandwich filling.

What to serve with it

• New potatoes or our oven-baked fries.
• A green salad or our green beans with toasted almonds.
• Brown rice or quinoa.

Common questions

Can I make it on the barbecue?

Yes. Grill over medium-high direct heat, turning once, and check the temperature before serving.

Is mustard healthy?

Mustard is very low in calories and fat and adds lots of flavor, but it’s fairly salty, so use it in moderate amounts.

Is this recipe low carb?

Fairly. Most of the 14 g of carbohydrate per serving comes from the vegetables. Skip the carrots and add extra broccoli or green beans to lower it further.

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.