Name: Seared chicken with kasha
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 6 oz boneless skinless chicken breast, pounded to 3/4-inch thickness; 1 tsp salt; 2 tsp olive oil; 1/2 cup buckwheat kasha; 1 cup water; 2 tbsp yellow mustard; 1 1/2 tsp honey; 1/4 tsp garlic powder; 1 tsp lemon juice

Nutrition

Per serving

466 calories

Protein: 43g; 35% of calories
Carbs: 48g; 39% of calories
Fat: 14g; 26% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 20 min

In a small saucepan over medium heat, toast the kasha for 2 minutes until fragrant. Add the water and half the salt. Bring to a boil, then reduce heat to low, cover, and simmer for 10 to 12 minutes until the liquid is absorbed. If the grains are still firm, add a splash of water and cover for 2 minutes more. Remove from heat and let rest for 5 minutes.
In a small bowl, whisk together the mustard, honey, garlic powder, and lemon juice until smooth. Set aside.
Season the chicken breast with the remaining salt. Heat the olive oil in a nonstick skillet over medium heat. Place the chicken in the pan and cook for 5 to 6 minutes, flip, and cook for 5 to 6 minutes more until the center is opaque and reaches its safe temperature. Let the chicken rest for 3 minutes before slicing. Done when opaque in the center, 165°F.
Fluff the kasha with a fork and place it on the plate. Arrange the sliced chicken beside the grain and drizzle the honey mustard sauce over the chicken.

Nutrition

Ingredients

Instructions

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