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Mustardly Healthy

Mustardly Healthy

Mustard is a common spice in many parts of the world over the ages. It comes in many varieties. The most common ones are black mustard, brown and white (yellow). Each of these carries a different level of pungency. The latter two are more common in this part of the world.

Besides adding spiciness to the food, mustard has many health benefits as well. It contains high level of phytonutrients which is believed to be anti-cancerous. It is a good source for selenium which is said to reduce the symptoms of asthmas and rheumatoid arthritis, and prevent cancer. Magnesium, also found in mustard, has shown to help reduce the severity of asthma and lower high blood pressure. Mustard is also good source for omega-3 fatty oil and other minerals.

Hope you would enjoy with healthy, yet tasty entrée.

Reference: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=106

Recipe: Mustard Chicken

Serves 4


  • 2 tsp salt
  • ½ tsp sugar
  • 1 tsp white pepper
  • 1 tbsp dark soy sauce
  • 1tsp Worchester sauce
  • 1 tbsp dry white wine
  • 1 tbsp arrowroot or corn starch

Main ingredients

  • 1-1/2 tbsp canola oil
  • ½ tbsp sesame seed oil 
  • 1 medium onion, chopped
  • 3 cloves garlic
  • 1 tbsp thyme
  • 1/2 tbsp rosemary
  • 1 tsp sage
  • 1-1/4 lb chicken breast, chopped into ½ inch cubes, and marinate for 2 hours
  • 1-1/2 tbsp stone grind mustard
  • ½ tbsp hot mustard
  • ½ tsp brown sugar
  • 1 tbsp lemon juice
  • 2 zucchinis, quartered length-wide and sliced
  • ½ cup frozen peas
  • ½ cup frozen corn
  • 1/4 cup mushroom broth
  • 1 tbsp flour
  • Salt and pepper to taste


  • Heat oils in a frying pan over medium high. Sauté onion till it softens (about 3 minutes). 
  • Lower heat. Add the next 4 ingredients and stir till aromatic (about 1 minute). 
  • Increase heat to medium high, add chicken. Stir till lightly browned. Add wine and stir.
  • Lower heat. Stir in mustards, sugar, and zucchini. Cover and simmer till chicken is almost cooked (about 5 minutes).
  • Increase heat to medium. Stir in peas and corn and heat till warm
  • Add broth and flour

Serving notes: Serve over couscous, or brown rice