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Honey Garlic Chicken Breast Recipe: Quick, Flavorful, and Weight Watchers-Friendly
If you’re looking for a quick, delicious, and healthy chicken recipe that’s bursting with flavor, this Honey Garlic Chicken Breast recipe is exactly what you need. With a golden crust on the outside and a sweet and savory sauce on the inside, this dish takes chicken breast to a whole new level. The combination of honey, garlic, and soy sauce creates a perfectly balanced glaze that is both rich and flavorful.
Not only is this recipe delicious, but it’s also versatile and fits into many different diets, including Weight Watchers. The best part? It’s easy to make, taking just under 30 minutes from start to finish. Whether you’re preparing a weeknight dinner or looking to impress guests, this honey garlic chicken breast will become a go-to in your recipe collection.
Why You’ll Love This Honey Garlic Chicken Breast Recipe:
- Quick and Easy: This recipe is perfect for busy weeknights. The entire dish can be prepared in just 20-25 minutes!
- Flavorful: The sauce combines the sweetness of honey with the savory depth of soy sauce and garlic, resulting in a mouthwatering glaze.
- Low in Points: With the right adjustments, this dish is Weight Watchers-friendly, so you don’t have to sacrifice flavor for your health goals.
- Perfect for Meal Prep: This dish is ideal for meal prepping—store leftovers in the fridge for a quick and satisfying lunch.
- Customizable: Feel free to adjust the sauce’s sweetness or tanginess to suit your personal taste. Add a little chili flakes if you like heat!
Ingredients:
This recipe serves 3 and can be adjusted depending on how many people you’re serving. Here are the ingredients you’ll need:
- 3 boneless, skinless chicken breasts (about 6 oz each)
- Salt and freshly ground black pepper (to taste)
- 1/2 cup all-purpose flour
- 3 tablespoons unsalted butter (or margarine for a dairy-free option)
- 6 cloves garlic, minced
- 4 tablespoons honey
- 2 tablespoons soy sauce (use low-sodium soy sauce for a lighter option)
- 3 tablespoons vinegar (apple cider vinegar or white vinegar works best)
- 1/2 teaspoon ground black pepper
Weight Watchers SmartPoints (per serving):
- Green Plan: 6 SmartPoints
- Blue Plan: 5 SmartPoints
- Purple Plan: 5 SmartPoints
Nutrition Information (per serving):
- Calories: 290
- Protein: 32g
- Carbohydrates: 25g
- Fiber: 1g
- Sugar: 22g
- Total Fat: 9g
- Saturated Fat: 5g
- Cholesterol: 80mg
- Sodium: 510mg
- Potassium: 420mg
- Vitamin A: 6%
- Vitamin C: 3%
- Calcium: 4%
- Iron: 8%
Step-by-Step Instructions:
1. Preparing the Chicken Breasts:
Start by preparing your chicken breasts. If the breasts are too thick, you may want to pound them to an even thickness. This ensures that the chicken cooks evenly and remains tender. To do this, place the chicken between two sheets of plastic wrap or parchment paper and gently pound them using a meat mallet or rolling pin. If you prefer a quicker option, you can also slice the chicken breasts horizontally into thinner cutlets.
Once the chicken breasts are prepared, pat them dry with paper towels. This step is crucial for getting a nice sear and a crispy exterior. Season both sides generously with salt and pepper.
2. Dredging in Flour:
Next, lightly dredge each chicken breast in the all-purpose flour. The flour helps create a crispy exterior when the chicken is seared. Shake off any excess flour to prevent clumping.
3. Searing the Chicken:
In a large skillet or sauté pan, heat 2 tablespoons of butter over medium-high heat. Once the butter has melted and is sizzling, add the chicken breasts to the pan. Don’t overcrowd the pan—if needed, cook the chicken in batches.
Sear the chicken for about 3-4 minutes per side until golden brown and cooked through. The chicken should reach an internal temperature of 165°F. Once the chicken is done, transfer it to a plate and set aside.
4. Making the Honey Garlic Sauce:
In the same skillet, reduce the heat to medium. Add the remaining 1 tablespoon of butter to the pan. Once melted, add the minced garlic and sauté for about 1 minute until fragrant, making sure not to burn the garlic.
Now, add the honey, soy sauce, vinegar, and 1/2 teaspoon of black pepper to the pan. Stir well to combine and cook for another 2-3 minutes. Allow the sauce to simmer until it thickens slightly, which will only take a few minutes. The glaze should become sticky and glossy, perfect for coating the chicken.
5. Coating the Chicken in Sauce:
Once the sauce has thickened, return the seared chicken breasts to the skillet. Use tongs or a spoon to coat the chicken breasts in the sauce, ensuring that each piece is fully glazed. Continue cooking for 2-3 minutes, allowing the sauce to soak into the chicken and caramelize slightly.
6. Serving and Garnishing:
Once the chicken is coated in the honey garlic sauce and heated through, remove the skillet from the heat. Serve the chicken immediately with your choice of sides.
To add an extra pop of color and flavor, you can garnish the dish with freshly chopped herbs like parsley or cilantro. You can also serve it with a wedge of lemon for a citrusy burst that balances out the sweetness of the honey sauce.
Serving Suggestions:
This honey garlic chicken breast pairs wonderfully with a variety of sides. Here are a few ideas to complete your meal:
- Roasted Vegetables: Serve with roasted broccoli, carrots, or Brussels sprouts for a nutrient-packed, fiber-rich side.
- Rice or Quinoa: A serving of brown rice, jasmine rice, or quinoa complements the sauce beautifully and soaks up any extra glaze.
- Mashed Potatoes: If you’re craving comfort food, mashed potatoes make a rich, creamy side that’s perfect with the savory-sweet chicken.
- Salad: A simple green salad with a light vinaigrette can provide a refreshing contrast to the richness of the chicken.
Additional Tips for Perfect Honey Garlic Chicken:
1. Choosing the Right Chicken Breasts:
Boneless, skinless chicken breasts are best for this recipe because they cook quickly and evenly. If you prefer chicken thighs, you can substitute them, but keep in mind that they will require a slightly longer cooking time. Chicken thighs will also add a richer flavor due to their higher fat content.
2. How to Avoid Overcooking the Chicken:
Overcooking chicken can lead to dry, tough meat. The best way to avoid this is to use a meat thermometer to check the internal temperature. Chicken is safe to eat when it reaches 165°F in the thickest part. Also, remember that the chicken will continue to cook for a minute or two after you take it off the heat due to residual heat.
3. Adjusting the Sweetness and Tanginess:
If you prefer a sweeter sauce, you can add a little more honey, or if you like a tangy flavor, increase the amount of vinegar. Just be sure to taste the sauce as you go and adjust it to your liking.
4. Make it Gluten-Free:
To make this recipe gluten-free, simply replace the flour with gluten-free all-purpose flour or cornstarch. The rest of the ingredients remain the same.
5. Make-Ahead and Storage:
This dish is great for meal prepping. You can cook the chicken and store it in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stovetop with a little extra honey and soy sauce to refresh the glaze.
If you have extra sauce left over, it can be stored in the fridge for up to 1 week or frozen for up to 3 months.
Conclusion:
This Honey Garlic Chicken Breast recipe is a winner for anyone looking to enjoy a quick and easy meal that’s both flavorful and healthy. With just a few ingredients and minimal effort, you can create a mouthwatering dish that fits perfectly into your Weight Watchers meal plan without sacrificing taste. At only 5-6 SmartPoints per serving, you can indulge in this sweet and savory chicken while still sticking to your healthy eating goals.
Not only is this recipe delicious, but it’s also versatile enough to pair with a variety of sides, from roasted vegetables to grains, making it an ideal option for meal prepping, weeknight dinners, or impressing your guests.
So, gather your ingredients, and give this recipe a try. Your taste buds—and your waistline—will thank you!