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Chicken Mustardos March 10, 2013

Posted by starshipexercise in Recipes and Food.
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3/16 Update – This makes a huge amount of food and could easily feed 6. Also, my husband reported that it needed more curry (What? There’s 2.5 tbsp in there already!) and could use some lemon. The sauce was thicker than I anticipated. Next time I’m going to try leaving out or reducing the amount of potato, which was really intended to be a thickener, and give him a lemon wedge on the side that he can sprinkle over the top. StEx

Many years ago, my husband introduced me to his favorite (maybe only?) family recipe, Chicken Mustard. Family lore tells of a happy accident where his mother messed up a recipe for Chicken Divan, apparently by forgetting the cheese and adding a whole jar of curry powder. Oops, it slipped.

If you’re familiar at all with Chicken Divan (or my mother-in-law), then you can probably guess most of the ingredients in Chicken Mustard: chicken, broccoli, disgusting amounts of mayo, several cans of cream of mushroom soup, and a jar of curry powder, all baked up in a casserole and served over white minute rice.

It should be noted that unless there’s mustard powder in the curry, there’s no actual mustard in Chicken Mustard. It just looks like mustard. My husband comes from a very visual family.

It should also be noted that Chicken Mustard is DELICIOUS. It is sick and wrong and one of the tastiest meals on the planet.  Unfortunately (or fortunately for our waistlines and general well-being), I discovered that mayo and cream of mushroom soup are both headache triggers, and so we haven’t had Chicken Mustard in years. (It’s probably just coincidence that I’ve lost 50 lbs since the last time I made Chicken Mustard. Really.)

Well, bitches, I’ve been pondering a way to make Chicken Mustard headache-safe. All the usual healthy substitutions for the mayo and creamy soup are still migraine triggers. Coconut milk? Can’t do it. Yogurt? Migraine city.

This will not come as a surprise to any of you, but once again I find myself reminded that I am in fact a genius. Yes, it’s true. I have figured out how to make a delicious, healthy, headache free Chicken Mustard. Below is my version of Chicken Mustard, which is really a version of Chicken Divan. Actually, the version of Chicken Divan my MIL was attempting was a quick version, utilizing canned soup and jarred mayo. So this is really a bastardization of a bastardization of a bastardization of Chicken Divan. Enjoy.

I give you: Chicken Mustardos.

Servings: 4

2 boneless, skinless chicken breasts, trimmed and cut into cubes
1- 2 head(s) broccoli, cut into florets
1 head cauliflower
1 medium sweet potato
2.5 tbsp curry powder (make sure you get a blend that doesn’t include msg or any migraine triggers like dehydrated onion)

Preheat oven to 350.

Place cauliflower in covered microwave safe dish with 1/4 cup water and nuke til soft. Remove from microwave and nuke sweet potato til soft.

Saute chicken in batches, if necessary, in non-stick pan with a little dash of canola oil. The chicken should be a bit brown, but doesn’t need to be cooked all the way through. 

Gently steam the broccoli for about three minutes. Place the broccoli and chicken in a 9×13 casserole.

Put cauliflower and it’s cooking water, the sweet potato (no skin), and the curry powder in a food processor or blender and puree until smooth. Mix puree into casserole with broccoli and chicken.

Bake, covered with foil, for about 30 – 40 minutes. Uncover and bake for another 10 minutes. Serve as-is or over rice.

Calories 268.3
Total Fat 4.6 g
Cholesterol 73.1 mg
Sodium 153.6 mg
Total Carbohydrate 25.6 g
Dietary Fiber 10.4 g
Protein 35.2 g

WWPP: 6

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