This dish is PROOF that experimenting with food is a great thing. I had chicken breasts in my fridge and was jus going to make plain ole’ baked chicken with an olive oil and garlic powder “marinade”. But then as I opened my fridge , a glorious glass jar of Trader Joe’s whole mustard seed stared back at me, it may as well have had angels singing when I looked upon it with a heavenly glow. Just like “ahhh!” Immediately I realized that instead of having boring old baked chicken, I could make a fast meal that is buttery, tangy, and delicious without adding too many extra calories. I also thought “Why stop there!” I had an onion that had to be used…desperately. So I chopped it up, coated it lightly in olive oil and put it on the bottom of the pan, then placed the mustard covered chicken breasts on top and baked it. I have to tell you, my house smelled amazing. I was officially hungry. I decided to pair it with roasted cauliflower. I chopped up a head of cauliflower that was around $2.00 from Trader Joe’s, put it in a bag, coated it with olive oil, salt, and pepper and throw it in the oven.

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No oven hack? You can cook the chicken on a hot plate with a lid on the pan or you could use pre-cooked chicken, coat it with the mustard seed and place it in the microwave to re-heat it.
With the cauliflower, you can steam it in your microwave! It will have a different consistency than oven roasted cauliflower, but it will still be delicious.



  • Chicken breasts
  • 2 tbs. honey-mustard whole seeds
  • 3 garlic cloves, minced
  • 1 onion, chopped
  • 1 head of cauliflower
  • 1 tbs. olive oil
  • salt/pepper to taste

Preheat the oven to 400 degrees Fahrenheit.

Chop onions, coat them lightly in oil and place on foil-lined pan. Use release foil, and if you do not have this, coat your foil lightly in oil to reduce sticking.

Pat-dry the chicken breasts and place them on-top of the onions on the foil-lined pan. Dollop and smooth out the mustard-seed on top of the chicken breasts. Sprinkle the minced garlic on top of the chicken breast.

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Above two pictures are the raw chicken. It looks like this before the oven. 🙂

Bake in oven for 15 minutes. * Please check the internal temperature either by a thermometer, should be 165 degrees Fahrenheit or slice into the chicken and make sure it is white inside, not pink. *


Chop up the cauliflower into florets. Place all in a Ziplock bag. Add in the olive oil, salt and pepper to taste. Now, shake! Shake the bag until all the florets are covered in the olive oil and seasonings. Place onto a foil or parchment lined baking sheet. Place in same 400 degree oven for 20 minutes.

Serve immediately.

Serves 1-4 people (depending on how many chicken breasts you have)
You can also store in the fridge and heat up I the microwave later for lunch/dinner the next day. I did this at work. It was just as delicious the second time around.