Dinner: Honey Mustard Chicken Thighs with Wild Rice

Honey Dijon mustard makes these chicken thighs sweet and tangy. Add a side of nonstarchy vegetables and dinner is done!

This recipe includes superfoods such as:

Honey

Health benefits of Honey Mustard Chicken Thighs with Wild Rice

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

Nonstick cooking spray
1/4 cup honey Dijon mustard
2 cloves garlic, minced
1/4 tsp ground black pepper
1 lb boneless, skinless chicken thighs
3/4 tsp dried thyme
2 cups cooked wild rice (prepared according to package directions)

Instructions

Preheat oven to 375 degrees F. Spray baking dish with cooking spray.
In a small bowl, combine mustard, garlic and pepper. 
Spread about 1 1/2 Tbsp mustard mixture evenly on top of each chicken thigh.
Arrange chicken in a glass baking dish. Bake for 40 minutes or until mustard mixture has formed a crust and is slightly hardened.
Remove from oven and sprinkle thyme on top of chicken. Serve each chicken thigh over 1/2 cup wild rice. 
Dietitian Tip: Whole grains such as oats, wild rice, whole-wheat bread and quinoa provide more fiber, vitamins and minerals than refined grains. Portion control is still important when including these healthier carbohydrates in your meal plan. Broccoli Almondine would be a great side dish with this meal.
MAKE IT GLUTEN-FREE: Verify all ingredients gluten-free and this dish can be made gluten-free.
Recipe Cost: $6.35
Choices: 1 Starch, 1/2 Carbohydrate, 3 Lean Protein

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