When I first found out I needed to eat dairy AND soy free, I was at a loss as to what I could use to marinade meats and vegetables. All of the prepared sauces in my fridge contained soybean oil or soy lecithin and it wasn’t until I literally camped out in the grocery store for some serious label reading that I finally found some substitutes. Between the diagnosis and the time that I finally found some replacements, we ate a LOT of maple mustard everything. Mustard and maple seemed to be the only two safe condiments in my fridge and they made food taste way better than plain salt and pepper I had resorted to at first. Since then, I’ve learned a lot about how to cook delicious meals that are dairy & soy free (thank goodness!), but maple mustard chicken remains a go-to recipe at our house. The marinade is simple, it’s made from kitchen staples which means I always have the ingredients on hand, and it works on everything from chicken to pork to veggie skewers. Give it a try when you’re looking for a quick weeknight meal. You won’t regret it! This also makes a delicious dipping sauce for chicken tenders or chicken nuggets and is a great spread on sandwiches and burgers, too! This recipe serves 2 – 3.
INGREDIENTS
1/4 c. soy-free yellow mustard (you can sub dijon, spicy or whatever variety you prefer)
about 1/4 c. maple syrup
1/8 tsp. ground black pepper
1/2 tsp. dried parsley
1/4 tsp garlic powder
4 chicken breasts (or any cut of chicken, pork or veggies of your choice!)
DIRECTIONS
Preheat the oven to 375. In a measuring cup, add 1/4 c. of mustard. Then add enough maple syrup to reach the 1/2 cup line. Add the pepper, parsley and garlic powder and mix well.
Place your chicken in a glass baking dish and cover with the maple mustard sauce, turning to coat evenly.
Place in the oven and cook for 35 to 40 minutes (or until cooked through), turning every 15 minutes to ensure even browning.
Comments