Chicken with Mustard Greens

A bold, tangy dish.

- Posted on Jan 27, 2017

Chicken with Mustard Greens


1 Tbsp. mustard seeds 2 c. canned oranges, drained
2 c. water ¼ c. quinoa, rinsed
Olive oil cooking spray 4 boneless, skinless chicken cutlets
Salt Freshly ground black pepper
8 c. mustard greens, chopped 2 tsp. Dijon mustard
1 Tbsp. low sodium soy sauce


1. Bring water to a boil in sauce pan. Add quinoa and simmer until cooked. Lightly coat a nonstick skillet with cooking spray.

2. Season chicken with salt and pepper and add to skillet. Cook until browned. Add mustard greens to skillet and cook until wilted. Add oranges and quinoa and cooked until warmed.

3. Season with salt. Spoon greens onto plates. Add orange⁄mustard seed mix, Dijon mustard and soy sauce to skillet and bring to a simmer.

4. Add chicken and warm through. Serve glazed chicken over the greens.

Serves 4.

Nutritional Information:  Calories: 160; Fat: 2.5g; Cholesterol: 20mg; Sodium: 390mg; Total Carbohydrates: 25g; Dietary Fiber: 5g; Sugars: 13g; Protein: 13g.

Read about how Rocco was inspired to be a chef.

Excerpted from The Negative Calorie Diet by Rocco DiSpirito, published by Harper Collins ©2015 and reprinted here with permission. All Rights Reserved. No part of this book may be used or reproduced without written permission from HarperCollins Publishers, 10 East 53rd Street, New York, NY 10022.

Related Videos

View Comments