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Crohns & Colitis



Smokey Mustard Chicken

The flavor and depth of this dish is going to knock your socks off! Just a few ingredients and quick and easy method, but wow, so so good! Sometimes the simplest recipes are the best. Come join us for this home run dinner!



  • 1 tablespoon wholegrain mustard

  • 1 tablespoon extra virgin olive oil

  • 4 chicken breasts, about 6 oz each

  • ¾ cup uncooked rice

  • 1 cup Earl Grey tea leaves

  • salt and black pepper

  • handful of flat leaf parsley

  • handful of mint leaves

  • handful of basil leaves

  • 1 teaspoon capers

  • 2 anchovies in oil

  • 1 garlic clove, crushed

  • ¼ cup olive oil

  • 1 tablespoon red wine vinegar


  1. Stir together the mustard and olive oil and season with salt and pepper. Rub this mixture all over the chicken breasts and set aside.
  2. Prepare the wok for smoking by lining it with foil, then add the rice and tea leaves, mixed together. Place a circular rack in the wok and place the wok over high heat with the lid on. Heat until smoke starts to escape out of it.
  3. Remove the lid and quickly sit the chicken on the rack. Replace the lid and cook for 3 minutes, then reduce the heat to medium and cook for another 10 minutes. Turn the heat off and let the chicken sit in the wok for another 5 minutes while you prepare the salsa verde.
  4. Blend all the salsa verde ingredients in a mini food processor or chop them up finely by hand. Transfer to a bowl and adjust the seasoning to taste. Serve the chicken warm or at room temperature with the salsa verde on the side and steamed vegetables, such as baby broccoli, if liked.

Additional Notes for IBD

If you have a stricture, use yellow mustard instead of wholegrain. For the salsa, puree all ingredients until smooth.