Category Archives: chicken

Rosemary Dijon Chicken over Brown Rice


So I did it, I got on Pinterest for the first time! It is awesome but not as addicting as I’d heard. I think that’s because I still don’t know how to use it very well. But I pinned some recipes and a couple of workout ideas. One recipe that looked good was a mustard chicken dish. It kind of reminded me of a dish we used to eat growing up, and one I’ve made myself as an adult. However both recipes had a lot of butter and tons of sweetener. I like my dinners a little more savory than sweet. So I figured I’d wing it in the kitchen. I only used a handful of ingredients, all ingredients I love, so I figured it couldn’t go too wrong. Luckily it didn’t go wrong at all and it turned out great! And with ingredients that I always have on hand, this recipe is sure to find its way into my rotation often!

Rosemary Dijon Chicken over Brown Rice

serves 6

1 1/2 lbs chicken

3 Tbs real maple syrup (or honey)

2 Tbs dijon mustard

1 Tbs olive oil

1 tsp chopped garlic

1 tsp rosemary (dried, or the equivalent of fresh I’m sure would be even better!)

salt and pepper to taste

1.25 cup brown rice, cooked

In a baking dish, combine all of your ingredients besides the chicken. Mix it well and add some salt and pepper to taste.


Cut fat off chicken and cut each breast in half. You could also use chicken thighs if you prefer. Cutting the chicken into smaller pieces makes them fit in the pan easier and requires a shorter cooking time. Flip the chicken breasts around in the marinade to cover completely.


Cover and put in the refrigerator to marinate. You can let them sit anywhere from 20 minutes to a day (nice prep ahead meal!). I let mine sit for a few hours then uncovered it and baked them at 400 F for around 25 minutes. The cooking time will vary based on chicken size but cook until the juice runs clear. As you can see from the picture below, I always cut the largest one open a little and check inside to make sure there is no pink.


20 minutes before cooking the chicken, place 1.25 cup brown rice and 2.5 cups water or broth on the stove to cook. Brown rice usually takes about 40 minutes, so plan accordingly. You could also serve it over quinoa or your favorite grain.

Once cooked, the marinade combines with the chicken juices, becomes a little thinner and is a great topping for the rice.


Place the chicken on top of rice, and spoon some of the sauce over top. It makes a good amount of sauce actually and we used every last drop!


Serve alongside a veggie or salad and meal complete. Next time I will choose a veggie that isn’t the same color as the chicken and rice so it’s a little prettier. But it’s the taste that matters, right?

Simple, quick, healthy, comfort food…doesn’t get any better than that!

Nutritional Information

Calories: 365

fat: 7 g

Sodium: 133 mg (6%)

Carbohydrates: 37 g

Dietary fiber: 2 g

sugars: 6 g

Protein: 36 g