Honey Mustard Grill Pan Chicken with Roasted Red Pepper Rice
Servings: 4
Tender chicken breasts cooked in a grill pan and brushed with a tangy-sweet homemade honey mustard and tarragon sauce, served with fluffy white rice, roasted red peppers, and fresh scallions.
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Ingredients
Roasted Red Pepper Rice
- 1 cup uncooked long-grain white rice
- ¾ cup gluten-free low-sodium chicken broth
- ¾ cup water
- 1 large roasted red bell pepper approximately ½ cup chopped, drained and finely chopped
- ½ cup finely chopped scallions green and white parts
Homemade Honey Mustard Sauce
- 2 tablespoons gluten-free Dijon mustard
- 1 tablespoon honey
- 1 tablespoon apple cider vinegar
- 1 tablespoon olive oil
- 1 teaspoon dried tarragon
- 1 small garlic clove minced
- 4 boneless skinless chicken breasts (approximately 6 ounces each)
- 1 tablespoon olive oil
- ½ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
Instructions
- In a medium saucepan, combine the white rice, chicken broth, and water. Bring to a boil over medium-high heat. Stir once, reduce the heat to low, cover tightly, and simmer for 15–18 minutes, or until the liquid is absorbed and the rice is tender. Remove from the heat and let stand, covered, for 5 minutes. If your rice variety requires additional liquid, follow the package's recommended total amount.
- While the rice cooks, drain and finely chop the roasted red pepper. Chop the scallions and set both aside.
- In a small bowl, whisk together the Dijon mustard, honey, apple cider vinegar, olive oil, tarragon, and minced garlic until smooth. Transfer 2 tablespoons of the sauce to a separate clean bowl for serving.
- Pat the chicken breasts dry with paper towels. If necessary, gently pound the thicker portions to approximately ¾-inch thickness for even cooking. Brush both sides with olive oil and season with salt and pepper.
- Heat a large grill pan over medium heat for 2–3 minutes, until hot. The pan should be hot enough to create grill marks without scorching the honey mustard sauce.
- Place the chicken breasts in the grill pan in a single layer, working in batches if necessary. Cook for 5–6 minutes on the first side, until golden brown with visible grill marks.
- Turn the chicken and brush the cooked side with the honey mustard sauce. Continue cooking for another 5–7 minutes, turning once more if necessary and brushing with the remaining grilling sauce during the final few minutes. Reduce the heat slightly if the glaze begins to brown too quickly. Cook until the thickest part of each chicken breast reaches an internal temperature of 165°F.
- Transfer the chicken to a clean platter and let rest for 5 minutes.
- Fluff the cooked rice with a fork. Gently fold in the chopped roasted red peppers and scallions until evenly distributed. Cover briefly to warm the vegetables through.
- Divide the roasted red pepper rice evenly among four plates. Add one chicken breast to each plate, drizzle with the reserved honey mustard sauce, and serve immediately.
Notes
Easy – Prepare the Ingredients Ahead
Make the honey mustard sauce up to 3 days ahead and refrigerate. Chop the roasted red peppers and scallions up to 2 days ahead and store separately. When it's time for dinner, cook the rice and prepare the chicken in the grill pan as directed.
Easier – Use Microwaveable Rice
Replace the uncooked rice, broth, and water with approximately 3 cups of prepared gluten-free microwaveable white rice. Heat according to package directions, then stir in the chopped roasted red peppers and scallions. Prepare the chicken and homemade sauce as directed. Nutrition may vary slightly.
Easiest – Let the Store Do Some of the Work
Use ¼ cup prepared gluten-free, dairy-free honey mustard dressing mixed with 1 teaspoon dried tarragon. Cook four thin-cut chicken breasts in a lightly oiled grill pan until they reach 165°F. Serve with 3 cups heated microwaveable white rice tossed with ½ cup chopped jarred roasted red peppers and ½ cup pre-chopped scallions. Choose a dressing with a similar calorie profile and check its nutrition label, since prepared products vary.