You Heart What You Eat: Tangy Mustard Basil Chicken |

You Heart What You Eat: Tangy Mustard Basil Chicken

Tera Johnson-Swartz put together this recipe that reminds her of a honey mustard chicken recipe from her childhood that also has some extra nutrients from the Basil Opal micro-greens.
Courtesy Photo

— In the spirit of the four recipes in the macro-micro series, I figured, why not share one of my new favorite marinades. Chicken is just about the only meat my toddler will consistently eat, barring there is some sort of sauce on it and particularly one that is on the sweeter side. So, I put together one that reminds me of a honey mustard chicken recipe from my childhood and got some extra nutrients from the Basil Opal micro-greens while I was at it.

Who knew that basil had just about the highest concentrate of vitamin K in the herbal world, which is 98 percent of your daily value in a half a cup, so yes, this recipe helps meet your health needs and the flavoring is so unique and delicious! Vitamin K helps in bone health, antioxidants and provides natural blood clotting support in the case of a scratch or scrape. It’s an essential vitamin we often don’t have enough of in our diets, especially with our often deficient leafy green intake.

This recipe has become my new honey-mustard chicken replacement for baking or even in a bind, the dip sauce for my kiddos when I resort to the (gasp) chicken nuggets we have stashed in the freezer on those mom’s-over-cooking days. ‘At least, they’re getting some veggies somewhere’ is my motto. Oh, and if you’re wondering where to get some of these micro-isms I’m referring to, check out Innovative Ag Colorado – they’re based right here in Steamboat Springs, so go ahead, support a local farmer!

Tangy Mustard Basil Chicken

  • 2 tsp. olive oil
  • 2 minced garlic cloves
1⁄4 cup apple cider vinegar
  • 1⁄4 cup chicken or vegetable broth
  • 2 tbs. maple syrup

  • 2 tbs. Dijon mustard
  • 1 cup Basil Opal
1⁄2 tsp. ground pepper

In a sauce pot at medium high on your stove, sauté your garlic cloves for about 30 seconds and add your vinegar, chicken or vegetable broth, maple syrup and mustard stirring constantly until all are blended. Bring the sauce to a slow boil and let the liquid reduce down to slightly thicker, 1/3 of your original content. Remove from heat and cool slightly, adding your diced or as-is Basic Opal micro-greens with a bit of pepper and pour about half over your 2 chicken breasts or thighs in a casserole pan and bake at 375 for 30-45 minutes until chicken is fully cooked. Pour remaining sauce over the baked chicken or use for a side dip sauce and you’re done! This is a great recipe to make in bulk and can freeze quite nicely as well. Enjoy!

YOU HEART WHAT YOU EAT is a weekly blog offering a twist of healthy alternative tips and recipes for some of our most coveted comfort foods. From decadent desserts to main dish favorites, you’ll surely look forward to our next edition. Questions or suggestions you’d like included in one of our future blogs should be directed to Tera Johnson-Swartz via email at

Tera Johnson-Swartz is a mommy first, but also enjoys working one of her many, many side gigs whether it be freelance writing, music, massage therapy, independent childbirth, lactation or health educating. She is eternally grateful she is able to follow her passion each and every day and loves her supporting husband and their two young children  and couldn’t imagine living a better life outside the city limits of Steamboat Springs.

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