Grilled Mustard Chicken Set Meal Under 500 Calories

Until I started my 500 calories cooking, I never used whole grain mustard. I thought it was lumpy and bitter to eat compared to yellow or Dijon mustard. I was wrong. It is quite tasty! Natural whole grain mustard is made out of mustard seeds, vinegar, and salt. It has a great health benefit that you want to hear. It can speed up the metabolism and promote to burn fat. It is an ideal ingredient!

Grilled Mustard Chicken Set Meal  494 calories

Main – Grilled Mustard Chicken
Side 1 – Boiled Daikon with Savory Sauce
Side 2 – Apple Coleslaw
Soup – Cabbage Cream Soup
Steamed White Rice

All recipes are made for 2 servings. This printable recipe box will allow you to change the serving size to adjust the recipe.

 

grilled mustard chicken
Main: Grilled Mustard Chicken  179 calories

When it comes to cooking, whole grain mustard works great because of thick texture that sticks to meats well. It enhances flavor if combined with mayonnaise. It tends to burn easily, so  you will need to cook meat first.  Then coat meat with mustard sauce and cook for five minutes for golden brown perfection!

grilled mustard chicken
Grilled Mustard Chicken
Print Recipe
179 calories
Servings Prep Time
2 people 30 minutes
Cook Time
15 minutes
Servings Prep Time
2 people 30 minutes
Cook Time
15 minutes
grilled mustard chicken
Grilled Mustard Chicken
Print Recipe
179 calories
Servings Prep Time
2 people 30 minutes
Cook Time
15 minutes
Servings Prep Time
2 people 30 minutes
Cook Time
15 minutes
Ingredients
Servings: people
Instructions
  1. Salt and pepper chicken on both side. Marinate chicken in Worcester sauce for 30 minutes.
    grilled mustard chicken step 1
  2. Preheat toaster oven, 450 F degrees on toast setting.
  3. Place meat on toaster oven tray, on top of aluminum foil. Cook chicken for 10 minutes.
    grilled mustard chicken step3
  4. Spread mustard and mayonnaise over chicken.
    grilled mustard chicken step 4
  5. Put back in toaster oven and cook for 5 more minutes.
    grilled mustard chicken step5
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Boiled Daikon with savory sauce
Side 1: Boiled Daikon with Savory Sauce  44 calories

Boiling root vegetables, we call “nimono”, is a common dish for Japanese. Root vegetables (vegetables that grow underground) takes time to get cooked inside. Remember to place water and root vegetables in pan and then turn on heat. By heating up slowly from water, it will keep the shapes and get cooked evenly. On the other hand, leafy vegetables (vegetables that grow above ground) get cooked quickly. If you cook them from water, it gets too soft or even mushy. Make sure to boil water first and then add leafy vegetables. For this recipe, simmer the root vegetables in water with soy sauce and sugar until the liquid is slightly reduced. You don’t need to add dashi. You can enjoy the rich flavor from boiled root vegetables and thick sauce.

Boiled Daikon with savory sauce
Boiled Daikon with Savory Sauce
Print Recipe
44 calories
Servings Prep Time
2 people 5 minutes
Cook Time
15 minutes
Servings Prep Time
2 people 5 minutes
Cook Time
15 minutes
Boiled Daikon with savory sauce
Boiled Daikon with Savory Sauce
Print Recipe
44 calories
Servings Prep Time
2 people 5 minutes
Cook Time
15 minutes
Servings Prep Time
2 people 5 minutes
Cook Time
15 minutes
Ingredients
Servings: people
Instructions
  1. Slice daikon and carrot into 1 cm thick and cut into half or quarter. Chop green onion into small pieces.
    boiled daikon with savory sauce step (1)
  2. Combine water, soy sauce, sugar and sake in pan
    boiled daikon with savory sauce step (2)
  3. Add daikon and carrot in pan. Turn on heat and bring to boil. Reduce heat and cover pan. Simmer until vegetables become tender.
    boiled daikon with savory sauce step (3)
  4. Remove from heat. Mix potato starch with water (1 tsp potato starch and 3 tsp water) and stir in.
    boiled daikon with savory sauce step4
  5. Sprinkle chopped green onion to complete.
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apple coleslaw
Side 2: Apple Coleslaw  53 calories

Last month I visited my hometown Tokyo, Japan. My mom asked me to buy 80 apples from farmers market because Fuji apples were in season. They are so good to just eat but let’s add to a recipe. Japanese loved Fuji apples are well balanced with sweetness and sourness. They are crunchy and juicy. When you cut the apple, you may see clear brown part near the core. It is pleasant surprise. We call it “honey”. Apple with honey tastes sweeter than the one without it. Fortunately, Fuji apples became world famous and available at your local stores. After you slice apples, mix with the vinegar mayo dressing to prevent from turning brown.

apple coleslaw
Apple Coleslaw
Print Recipe
53 calories
Servings Prep Time
2 people 5 minutes
Cook Time
5 minutes
Servings Prep Time
2 people 5 minutes
Cook Time
5 minutes
apple coleslaw
Apple Coleslaw
Print Recipe
53 calories
Servings Prep Time
2 people 5 minutes
Cook Time
5 minutes
Servings Prep Time
2 people 5 minutes
Cook Time
5 minutes
Ingredients
Servings: people
Instructions
  1. Combine mayo and vinegar in bowl.
    apple coleslaw step1
  2. Cut cabbage and apple into thin strips.
    apple coleslaw step2
  3. Add cabbage and apple into the bowl. Mix well before Apple turns brown. Add salt and pepper to taste.
    apple coleslaw step3
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cabbage cream soup
Soup: Cabbage Cream Soup  58 calories

Here in Southern California we had ENOUGH hot weather through October. Finally it stopped, and we are having comfortable temperature. Why am I complaining about the hot temperature? Because I wanted to enjoy hot soup. On my last blog Healthy Sweet and Sour Pork, I pointed out cooking benefits of potato starch. Today I want to talk about a health benefit from adding potato starch to this soup recipe. Potato starch will keep the soup warm because the thicken texture will block outside air. Eating warm food will warm up your body from inside and promote the metabolism. It also adds volume to the dish and gives you feeling of fullness. If you like lactose free, use plain soy milk. This creamy rich soup will make you warmer and happier!

cabbage cream soup
Cabbage Cream Soup
Print Recipe
58 calories
Servings Prep Time
2 people 10 minutes
Cook Time
10 minutes
Servings Prep Time
2 people 10 minutes
Cook Time
10 minutes
cabbage cream soup
Cabbage Cream Soup
Print Recipe
58 calories
Servings Prep Time
2 people 10 minutes
Cook Time
10 minutes
Servings Prep Time
2 people 10 minutes
Cook Time
10 minutes
Ingredients
Servings: people
Instructions
  1. Cut napa cabbage into large chunks. Cut bacon and mushroom into small chunks.
    cabbage cream soup step1
  2. Heat chicken broth in pan.
    cabbage cream soup step 2
  3. Add bacon and mushroom into pan. Add napa cabbage later.
    cabbage cream soup step 3
  4. Add milk. Salt and pepper to taste.
    cabbage cream soup step4
  5. Mix potato starch with water (1/2 tsp potato starch and 1&1/2 water) and stir into the pan.
    cabbage cream soup step 5
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steamed-white-rice-image
100 g Steamed White Rice
  160 calories

Each 500 calories set meal comes with 100g of steamed rice. You will need to cook rice in a rice cooker or in a heavy gage pot. And measure cooked rice for 100 grams. I will show you how to make your cooking life easier. Read more  How To Cook And Store Japanese Rice.

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