Serves 4 1 Better Balance Bite/Blue Point
Calories 232 Fat 4.4g Carbs 6.3g Protein 38.9g
Without using cornstarch (see notes): 0 Better Balance Bite/Blue Point
Calories 227 Fat 4.4g Carbs 5.1g Protein 38.9g
INGREDIENTS
· 4 large chicken breasts (see notes)
· 1/4 cup sugar-free maple syrup (see notes)
· 1/4 cup Dijon mustard
· 1 Tbsp brown sugar replacement
· 1 Tbsp apple cider vinegar
· 2 cloves garlic, minced, OR 2 tsp minced garlic
· 1/2 tsp dried rosemary, lightly crushed
· 1/2 tsp dried oregano
· Salt to taste
· Fresh ground black pepper to taste
· 1 Tbsp cornstarch, optional (see notes)
INSTRUCTIONS
1. Season both sides of the chicken breasts lightly with salt and pepper. Set aside.
2. Stir the mustard, maple syrup, brown sugar replacement, apple cider vinegar, garlic, rosemary, and oregano together in the bowl of a slow cooker.
3. Add the chicken breasts and use tongs to flip the chicken until evenly coated with the sauce. Cover and cook on low for 3-4 hours until cooked through.
4. Remove the chicken from the slow cooker to a plate. Cover with foil and set aside.
5. If the sauce is thin (it likely will be), make a cornstarch slurry with the cornstarch and 1 tablespoon cold water. Stir well, then add it to the sauce in the slow cooker. Allow to cook and thicken, about 20 minutes.
Notes
· You can use honey or honey substitute instead of maple syrup.
· You can swap the chicken breasts for chicken thighs or even center-cut pork chops.
· Instead of using cornstarch to thicken the sauce, you could use xanthan gum OR simply cook it in a small saucepan on the stovetop until it has thickened to your desired consistency.
Stove-Top Directions
1. Spray a large skillet (that has a lid!) with cooking spray and set it over medium heat.
2. Season chicken breasts on all sides with salt and pepper to taste.
3. Sear chicken breasts for 3-4 minutes per side until chicken is lightly browned. You don’t need to cook it all the way through just yet.
4. While chicken is searing, whisk together the mustard, maple syrup, brown sugar replacement, apple cider vinegar, garlic, rosemary, and oregano in a small bowl. Add another pinch of salt and pepper to taste.
5. When the chicken is browned, pour the maple-Dijon sauce over the chicken. Flip each chicken breast to coat them with sauce, then cover the skillet.
6. Cook chicken for 7-10 minutes until it reaches an internal temperature of 165 degrees F.
7. Remove cooked chicken to a plate and let it rest for 10 minutes so the juices can redistribute. Continue to cook the sauce if it is not to your desired doneness OR use a cornstarch slurry or xanthan gum to thicken it.
8. Top chicken with sauce and serve immediately. Or, if meal-prepping, store the sauce in a separate container than the chicken and pour it over as needed.
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